I have not been through a Phoenix summer in a number of years, but with my recent renovation and my AC being out for a week- I was abruptly reminded of the importance of hydration, especially during the summer. Nevermind sweating through the night in my bikini - as if I was in Bali- but when I woke up:

My joints were achy
I couldn’t focus
My whole body felt heavy
Brain fog - is an understatement
I was a paper weight!

Water makes up about 50-70% of our body weight and we lose roughly 2-3 liters of water a day, just existing- urine, sweat, breathing, and having a bowel movement. Add to that the summer heat and need I say more about the importance?

Just recently I saw Bethenny Frankel talking about it, and she put it so well: “You have to lock the door before you get robbed.” AKA - you have to stay on top of it.

So let’s review why you need to be hydrated (like what processes does the body use water for), great sources of hydration, and habits.

5 Hydration Tips for Summer

Hydration during summer requires more than just increasing water intake. By adding electrolytes you can help your body absorb water 64% better than just plain water. Also, there are certain times of the day where hydrating is more important than others.

Why Is It Important To Stay Hydrated In The Summer

If you’ve ever had a hangover, you have an idea of the importance of hydration. But on a fundamental level, as the weather changes, your body can lose water faster- so it’s important to stay on top of it. Here are a few of the top things that water/hydration do in your body:

Regulate your body temperature
Help to expel waste from your body. Our kidneys need it to filter out toxins, and we also need it to form bowel movements
Transport oxygen and nutrients in the body
The chemical reactions of digestion and energy production requires hydration
Your tears, saliva, the housing of our brain and nervous system, and our joints all require water. Lubricating & cushioning the body.
We also need hydration for our blood to flow and maintain a healthy blood pressure

How To Stay Hydrated In Summer

When temperatures climb, you start to sweat…let’s be honest- randomly! So you are becoming more dehydrated just by existing :) I go back to habits that give me the most bang for my buck, so let’s optimize how you are going to get hydrate:

Remember when you’re swimming, surfing, or partaking in other water activities- you’re sweating!

Tip one: When you wake up drink at least 16 oz of water

Waking up and drinking water - plain water first thing helps rehydrate your body, and also this respirates your gut bacteria. So much emphasis is placed on OUR circadian rhythm, and studies have found that your gut bacteria also has a circadian rhythm. So by drinking that glass of water in the morning (can be warm with lemon or not), you are re-hydrating your body, and doing a good thing for your gut bacteria.

Tip two: Eat your water

Fruits and vegetables have high water content & fiber. Watermelon, cucumbers, all the berries are amazing ways to incorporate hydration and antioxidants into your diet. I love to freeze blueberries and take them to the beach with me.

Watermelon, even blending it, for a refreshing drink in the morning is an amazing electrolyte-balanced source of hydration.

Tip three: Get yourself a Yeti / Stanley / water bottle of some kind… and be that person

There are so many meme’s I know about Pilates girlies carrying a Stanley with them everywhere, but can we be honest- hydration should be a slow drip. The unconscious

- when I stop at a red light, I take a sip,

- when I go to a store, I take a sip,

- when I get off of a phone call, I take a sip.

This water bottle is your new pacifier, because small amounts of water all day help your body stay hydrated 10000 times better than just chugging it in one sitting. That stresses out your kidneys, and can deplete you of minerals.

Aim for 2-4 refills/day depending on your activity level, heat exposure, and size.

IV’s for Hydration 👎🏼

For years I thought, oh I can just get an IV, but really, you pee that out in 24 hours and can make it harder to fine veins (due to scarring) in the future.

Tip four: Make it salty

Many of you might know your water needs to be salty- like Celtic Salt, not himalayan…but let me expand: Sodium chloride is the primary electrolyte in sweat- along with potassium, calcium, and magnesium being present in smaller amounts. So as your body is losing it, you need to replenish it. Sports drinks are gross, let’s be honest- there are all kinds of chemical dyes and sugars. I prefer plain water with electrolytes.

Tip five:5Check your pee

Maybe it’s because I’m a parasite specialist, but I’m used to checking the toilet before I flush, and it’s a good habit to get into. Your goal is a light lemonade color. Note- if you eat beets, take B vitamins, or eat certain foods/supplements it could alter the color of your pee.

Lastly, let’s conserve the water you DO have in your body by:

Staying COOL by limiting or being mindful of your time in the sun between 10-3pm each day

Wear a wide brimmed hat or visor when you are outside- not just to protect the skin on your face, but to help cool you off

Organic cotton, long-sleeved shirts are great ways to protect your skin. When they become wet with sweat they also function as an Air conditioner for your body.

Monitor your activity levels and increase the ounces of water you’re drinking accordingly. Heat stroke is not fun.

I hate to be a buzz-kill but, try to limit those sugary drinks & lots of alcohol or salt.

There are so many fun ways to incorporate hydration into your summer- you can make your own popsicles with fresh fruit juice, freeze fruit in ice cubes for your drinks, making lemon ice cubes.

What are your favorite ways to stay hydrated in the summer?

Love your guts,

Kate

five hydration Tips for Summer