Staying Hydrated, This Summer

Watermelon is very hydrating!

Watermelon is very hydrating!

Summer is prime time for spending long days in the sun, which can cause dehydration, electrolyte imbalance, and even heat stroke. Our bodies are made up of over 60% water, and proper hydration is absolutely essential for our overall health. After all, the water we consume optimizes blood pressure, regulates body temperature, lubricates joints, moves waste out of the body, and aids in digestion. Pretty rad, right?!

How can YOU stay well-hydrated, this summer?

Anyone knows that eight glasses of water – while still a way of putting water into your body – also means eight trips to the bathroom. When we eat more water-rich foods, we absorb water more slowly because it is trapped in the structure of these foods. That slow absorption means that water in food stays in our bodies longer, with a multitude of additional benefits.
— Howard Murad, M.D.

Make Sure You’re Drinking Enough

  • An easy way to remember how much to drink, each day, is the 8x8 rule: 8 glasses of 8 ounces of water, each day. Another way is to divide your weight by two (in numbers), and that number will be the total number of ounces to consume, each day.


  • Aside from filling up on h2o, your body needs more hydration-boosting nutrients (like sodium, chloride, potassium, magnesium and calcium). These electrolytes are typically lost through sweat, and are important for healthy nerve and muscle function. Think coconut and watermelon water, lemon water, adding a bit of sea salt to water, and magnesium-rich drinks, like "Natural Calm" (or this stevia-free magnesium option)!

Eat Hydrating Foods

Smoothies can be extremely hydrating - filled with water and fiber-filled fruits and veggies.

Smoothies can be extremely hydrating - filled with water and fiber-filled fruits and veggies.

  • Fill up on hydrating foods, which just happen to be in season, this time of year! Think tomatoes, melons, berries, cucumbers. Also, infusing these in your water is a double boost of healthy-flavor! Sakara is a wonderful option that focuses on fresh, organic and vibrant plants, that not only drench cells with hydration, but provide incredible benefits, like getting enough phytonutrients and plant fiber, which assists in gut health. A wonderful option that provides a plethora of organic, water-rich plants in all of your meals! This helps with skin-health, as well!

Prioritize Hydration

  • Prioritize hydration before and after workouts! This means if you're hitting up a 6am Pilates Pro Class, be sure to drink up the night before!

Consume More Chia Seeds

  • Chia seeds are hydrating nutrient powerhouses. They are hydrophilic, meaning they absorb water (up to 12 times their weight!). When you consume water-logged chia seeds before exercise or a day in the sun, they will slowly release that water as your body digests them, keeping your system hydrated. Plus, they are a great source of Omega-3s and many other nutrients.

Invest in a Reusable Water Bottle

  • Do yourself (and the environment) a HUGE favor, and ditch the plastic water bottles! Plastic bottles end up in landfills and take hundreds of years to disintegrate, and if that isn’t bad enough, harmful toxins leech into the water, from your plastic water bottle, which can contribute to a slew of other health concerns. Make sure your bottle is BPA-free, or bypass the plastic, all-together, and choose glass or metal!

Make Smarter Alcohol Choices

It’s important to keep hydrated, while drinking alcohol.

It’s important to keep hydrated, while drinking alcohol.

  • Be smart about your cocktail choices, especially during afternoons in the sun! Cocktails are absolutely a fun way to enjoy the nice weather, but practice getting into the habit of finding better options (like sparkling seltzers, or my "Margajito" recipe), as well as filling up on 8 oz. of water, in between beverages.

Prioritizing hydration, especially during summertime, will ensure you continue to enjoy those sunny days, while having fun! What’s your favorite way to hydrate?!


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