Summer Hydration: 5 Simple Strategies for Staying HYDRATED

Summer is here, and with rising temperatures comes the increased importance of staying properly hydrated. As someone who not only has multiple water bottles for multiple occasions, but also has one constantly attached like an appendage (seriously, it's with me everywhere!), I've learned that effective hydration isn't just about drinking more water. It’s also about creating sustainable habits that work with your lifestyle.

Your body is roughly 60% water, which means that even mild dehydration can impact your energy levels, focus, and overall wellbeing. The good news? Staying properly hydrated doesn't have to be complicated. Here are five simple strategies I use that have made a real difference in how I feel throughout the day.

Find a water bottle that meets your needs and can travel wherever you go.

1. Find Your Perfect Sidekick

The first step to better hydration is choosing a water bottle that becomes your daily companion. This might sound trivial, but the right bottle makes all the difference. Look for one that's easy to carry, fits in your cup holders, and most importantly, one you actually enjoy using.

Whether it's a sleek stainless steel bottle that keeps your water ice-cold, a lightweight option for workouts, or one with measurement markers to track your intake, find what works for your lifestyle. When hydration feels effortless, you're much more likely to stick with it. While I personally use a variety of these for different purposes, starting with one is how I got hooked.

2. Bookend Your Day with Hydration

Start and end each day with 8 ounces of water. This simple morning-evening ritual serves multiple purposes: it kickstarts your metabolism in the morning, helps you recover from the day's activities, and ensures you're never starting from a hydration deficit.

Keep a glass of water (or that water bottle mentioned above) by your bedside so it's the first thing you reach for when you wake up. Your body has been without water while you slept, so this morning boost helps rehydrate your system and can even improve your energy levels throughout the day. I personally try to have my first 8 ounces before I leave bed in the morning.

3. Set It and Forget It

Use phone reminders, alarms, or hydration apps to prompt you to drink water every hour. Consistent small amounts throughout the day are far more effective than trying to catch up with large quantities later.

The key is making it automatic. Once you establish this hourly rhythm, your body starts to naturally crave water at regular intervals. Your future self will thank you for these gentle nudges, especially during busy days when hydration might otherwise fall by the wayside.

For a bonus, take a short walk, even if it’s just around the house or office, or even a stretch with that water break!

Breakfast tacos paired with a morning latte and accompanied by a water bottle.

4. Pair Water with Every Meal

Make drinking water before and with every meal a thing. This strategy serves multiple purposes: it aids digestion, helps you maintain steady hydration levels, and can support healthy satiety cues.

Interestingly, our bodies sometimes confuse thirst signals with hunger signals. By consistently drinking water before meals, you're ensuring that what you're experiencing is actual hunger rather than dehydration. This simple practice has really helped me.

5. Stay Ahead of the Game

Don't wait until you feel thirsty to drink water. By the time your brain registers thirst, your body is already experiencing the early stages of dehydration. Instead, sip regularly throughout the day to maintain optimal hydration levels.

Think of it like keeping your phone charged – you don't wait until it's completely dead to plug it in. The same principle applies to hydration. Consistent, proactive intake keeps your body's systems running smoothly.

I make sure that if I’m having a drink or item that can cause dehydration, like caffeine or alcohol, I take sips of water along with it.

Making It Personal

The beauty of these strategies is that they can be adapted to fit any lifestyle. Whether you're working from home, traveling, or spending long days at the office, these habits can be modified to work for you.

My water bottle has become such a constant companion that I genuinely feel incomplete without it. It’s my most used accessory and I show each of my water bottles love by adding cheeky, fun, snarky stickers.

Water doesn’t have to be boring, either. If you’re trying to build your water habit, perhaps start with water infused with your favorite fruit or cucumber. Or even something as simple as a sports drink packet. Just try not to become dependent on those or anything containing a lot of sweetener — simply use them to help get accustomed to the habit.

Your Hydration Journey

What's your current hydration strategy? Are there particular times of day when you struggle to remember to drink water? I'd love to hear about your experiences and any creative solutions you've discovered.

Remember, the goal isn't perfection – it's progress. Start with one or two of these strategies and build from there. Your body will thank you, your energy levels will improve, and you might just find that your water bottle becomes your favorite daily accessory too.

Speaking of which... time for me to practice what I preach! 💧

What strategies resonate most with you? I'd love to hear your thoughts and any hydration tips you swear by. Feel free to share this article with someone who might benefit from a gentle reminder to prioritize their hydration this summer.