How to Stay Hydrated and Energized in Summer

Summer brings sunshine, longer days, and countless opportunities to enjoy the outdoors - but it also brings higher temperatures, more sweating, and greater demands on your body’s hydration and nutritional needs. 

Dehydration and fatigue are common challenges during warmer months, and without the right hydration, they can impact everything from mood and focus to physical performance. In this guide, we’ll share smart, simple ways you can stay hydrated and healthy throughout the summer. 

Why summer takes a toll on your body 

As the temperature rises, so does the amount of fluid lost through sweat, even if you're not doing intense physical activity. Along with water, you can also lose important electrolytes like sodium, potassium, and magnesium, which help regulate fluid balance, muscle function, and nerve signals. 

As a result, you may notice: 

That’s why it’s important you keep on top of hydration and nourishment when the heat turns up. 

1. Prioritize daily hydration 

When it comes to staying energized, it all starts with water. And lots of it.  In fact, while "8 glasses a day" is a decent baseline, most people need more in warmer weather, especially if you're outdoors or lead an active lifestyle. 

Try these hydration habits: 

2. Eat hydrating foods 

You can also “drink your water” by eating plenty of fruits and vegetables that have a higher water content. These foods also come with the added bonus of fiber, antioxidants, and essential nutrients. 

Top hydrating summer foods: 

Try snacking on a fruit bowl or adding extra veggies to your lunch - small changes can make a big difference. 

3. Replenish electrolytes 

Sweating leads to the loss of more than just water - it also flushes out key minerals your body needs for balance and energy metabolism. If you’re spending time in the sun or being physically active, think about ways to replenish those electrolytes. 

Natural electrolyte sources include: 

You don’t need sugary sports drinks to stay in balance - nature provides plenty of better options. 

4. Support your body this summer with Superfood Powder 

While staying hydrated is critical, so is nourishing your body with key vitamins and phytonutrients, especially when your diet becomes less consistent during busy summer days. 

Our Superfood Powder is a delicious, easy-to-mix drink featuring a curated blend of 30 different fruits, berries, and vegetables, combined with plant-based vitamins and phytonutrients. It comes in portable, pre-portioned stick packs, making it convenient to take on hikes, to the beach, or just keep in your bag for on-the-go wellness. 

This nutrient-dense blend is designed to: 

Whether mixed into water or blended into a smoothie, Superfood Powder is a flavorful way to support your summer wellness. 

5. Reduce caffeine and alcohol 

Coffee and cocktails might feel like summer staples, but both caffeine and alcohol can act as diuretics, increasing your body’s fluid loss and making dehydration worse. 

Tips for balance: 

Staying mindful about beverages can help you feel steadier and energized throughout the day. 

6. Stay cool outside  

If you’re planning a workout, hike, or even just a long walk, aim for cooler times of the day to avoid overheating and excessive sweating. 

Best times for activity: 

Dress in light, breathable clothing, wear a hat, and don’t forget sunscreen. And always bring a bottle of water with you, especially on longer trips 

7. Watch for signs of dehydration 

Your body sends signals when it’s low on water or nutrients. Don’t ignore them. 

Common signs to watch for: 

Taking action early helps prevent discomfort, and means you can stay on top of your energy and wellness.