Staying Healthy in the Summer: Why True Hydration Goes Beyond Just Drinking Water
When I talk with my clients about creating lasting health transformation, we start with the foundation, and proper hydration is one of the most fundamental pieces of that foundation. Our bodies simply cannot thrive when we are dehydrated, and here's what might surprise us: true hydration is about more than just drinking "8 glasses of water per day."
Why hydration matters
Our adult body is made up of about 60% water - making it an essential part of our health and just about every biological process happening inside of us right now. Water is also deeply symbolic, woven into spiritual practices across cultures as a representation of life, birth, and vitality. But we often take it for granted.
Let's talk about what water actually does for us day to day.
It helps regulate our body temperature, supports our body's natural detoxification processes, helps transport oxygen and nutrients to our tissues, keeps our skin healthy and glowing, lubricates our joints and vital organs, aids digestion and improves mental clarity. How amazing is that? The list truly goes on and on.
If there was a medicine that did all of these things we would pay a lot of money for it. But luckily, water is inexpensive. All we have to do is remember to drink it!
Every time we sweat, use the bathroom, breathe, talk, and move through our day, our body is using (and losing) water.
And hydration doesn't equal water intake alone. True hydration is about maintaining a delicate balance of essential electrolytes too. So when we talk about dehydration, we're looking at a lack of water, low levels of electrolytes, or both working together.
The signs of dehydration
Dehydration can range from mild to severe, and while severe cases need immediate medical attention, I want to focus on those mild to moderate symptoms that we might not even recognize as our body's way of asking for more hydration.
Here's what to watch for:
Sleepiness and fatigue
Difficulty concentrating or brain fog
Dizziness
Nausea that doesn't seem tied to anything specific
Muscle weakness
Mood swings or feeling more irritable than usual
Decreased cognitive function
Tension in the neck and jaw
Muscle spasms
Digestive issues
Even when these symptoms are mild, they can leave us feeling tired and unable to show up fully. And especially during these warmer months, proper hydration becomes even more critical for feeling our best.
How to truly hydrate
Start with water - While drinking water isn't the complete answer, it's still the foundation of daily hydration. How much we actually need depends on some individual factors: age, activity level, the climate we live in, weight and height, and what we’re eating.
A good starting point is 8-10 glasses a day, and here's a simple way to check if we're on track: our urine should be pale yellow. Not dark (which signals dehydration), but not completely clear either (which can indicate we're diluting our electrolytes).
Hydrating foods - This is where we get to have some fun with our hydration! Foods like coconut water, celery, watermelon, cucumber, bell peppers, strawberries, peaches, and carrots have naturally high water content and contain some of those essential electrolytes our bodies love.
On the flip side, we want to not overdo canned or packaged salty foods, which can lead to or worsen dehydration.
Honoring our circumstances - Our bodies are incredibly smart, and they’re constantly adapting to what we’re asking of them. If we normally work at a desk indoors, but this weekend we're planning to spend hours outside in 90-degree weather, our hydration needs just changed!
Drinking extra water before we head out, sipping during our activity, and replenishing afterwards will help keep us feeling great while having fun outdoors. Something like coconut water with natural electrolytes can be especially helpful. The same goes for when we're sick or recovering from illness - our body is working harder and needs extra support.
Mixing up our hydration routine - Drinking plain water all day can start to feel like a chore, especially if we’re active. Here are some of my favorite ways to keep hydration interesting and effective:
Sparkling water when we want something festive (I love my soda stream and add a slice of lemon or lime and find that truly refreshing)
Coconut water - nature's electrolyte drink (not to be overdone due to high potassium levels)
Herbal teas - a delicious way to count towards our fluid intake!
Fruit smoothies with hydrating ingredients
A simple homemade electrolyte drink: water with a pinch of salt, a touch of honey, and a squeeze of lemon or lime
Quality electrolyte supplements (I'm a fan of LMNT but caution if you have high blood pressure or heart issues due to its high sodium levels)
Remember that electrolyte balance is key - Our heart, muscles, and nerve cells all use electrolytes to carry electrical impulses throughout the body. They keep our blood pressure stable, help repair tissue, and regulate nerve and muscle function.
If we're drinking plenty of water throughout the day but still experiencing those symptoms we talked about earlier, we can try some electrolytes. This is especially true if we're active, live in a hot climate, or tend to sweat a lot.
The bigger picture
What I love about focusing on proper hydration is that it's a perfect example of how supporting our body's foundation allows its amazing innate healing capacity to take over. When we give our body what it needs - proper hydration being one of those fundamental needs - we're setting the stage for everything else to work better.
There's always something within our control that can make an impact on our health. Hydration is one of those beautiful, simple places to start. Our body is an incredible healing machine, and when we support it with consistent, mindful hydration, we're giving it the tools it needs to thrive.