Hydration 101: Tips for Staying Properly Hydrated in the Summer Heat

Staying hydrated during the summer is about more than just quenching thirst—it’s vital for maintaining energy, focus, and overall health. But while we all know drinking water is important, staying properly hydrated can feel like a challenge. 

The good news? With a few practical hydration tips, you can keep your body fueled, refreshed, and protected all summer long. This guide will walk you through how much water your body actually needs and explore some easy ways to stay consistently hydrated—whether you’re hitting the beach, running errands, or working outside in the sun.

How Much Water Do You Actually Need? 

You’ve probably heard the classic “8 glasses a day” rule, but hydration needs vary depending on your age, activity level, and environment. According to health guidelines, women should aim for approximately 2.7 liters (91 ounces) of fluids per day, while men need around 3.7 liters (125 ounces). To visualize, think of it as about 5 to 6 standard water bottles for women and 7 to 8 bottles for men.

If guzzling that much water each day seems overwhelming, keep in mind that this recommendation includes fluids from foods like fruits and vegetables, which can account for about 20% of your hydration needs. 

But when summer heat kicks in, your hydration needs can rise quickly. Hot weather, outdoor activities, and extra sweating mean it’s even more important to stay ahead of dehydration. The key is listening to your body, hydrating often, and not waiting until you’re thirsty to start sipping.

Hydration Tips to Help You Drink More Water 

Here are some practical hydration tips to help you stay cool and consistently hydrated all summer long. 

1. Make Water Easily Accessible 

Keep a chilled reusable water bottle with you at all times—whether you’re headed to the beach, going on a hike, or just running errands in the heat. Insulated bottles are a game-changer for summer hydration, keeping your water cold even on the hottest days.

Bonus hydration tip: freeze half your bottle the night before and top it off with cold water in the morning for icy refreshment all day. 

2. Set Simple Daily Goals 

In summer, your hydration needs increase due to higher temperatures and more outdoor activity. Break your summer hydration into easy goals, like drinking a full glass of water before heading outside and another when you come back in. 

Create a habit of sipping during every sunscreen reapplication or while lounging by the pool. These bite-sized hydration tips help you stay on track even during busy summer days.

3. Use Timed Reminders or Apps 

Life gets busy, and drinking water can easily slip your mind. Use your phone or smartwatch to set hourly reminders to take a few sips throughout the day. Hydration apps like Water Minder or Gulp can also keep you accountable and make the process fun with streaks or achievements. 

4. Make Water More Appealing 

Plain water isn’t everyone’s favorite beverage but that doesn’t mean you should miss out on hydration! Infuse your water with refreshing, in-season summer fruits like watermelon, cucumber, or citrus slices, or try WM Nutrition’s flavored hydration sticks. These delicious drink mixes not only make water taste better but also provide added electrolytes and other health benefits. 

Try hydration sticks in unique flavors like Raspberry Rose or Cinnamon Bear for a tasty way to stay hydrated and energized! 

5. Replace One Sugary Drink a Day 

If you’re a fan of soda, juice, or energy drinks, try swapping out just one drink per day with water. This small, simple change can make a big difference over time, helping you reduce your sugar intake while improving hydration. 

If that’s too boring, replace that sugary drink with flavored water using hydration sticks. You’ll still get that tasty kick without unnecessary calories or sugar spikes. 

6. Eat Water-Rich Summer Foods

Summer produce is packed with hydration power. Fruits like watermelon, strawberries, oranges, and cucumbers are more than 90% water—and they make delicious, cooling snacks. Incorporating these into your meals or reaching for them between activities is an easy way to boost your water intake without even picking up a glass. 

Stay Hydrated All Summer Long with WM Nutrition

Summer can bring intense heat and the risk of dehydration and even heat stroke, making it more important than ever to buckle down on your hydration habits. 

By incorporating these simple hydration tips, like prepping water-rich snacks, making water more accessible, and adding a boost of flavor with WM Nutrition, you can make hydration an easy, consistent part of your summer routine.

Explore WM Nutrition’s selection of hydration sticks and supplements and take a step toward better health today.