The Hydration Survival Guide for Summer
Summer’s here, and with it comes sunshine, sweat and—if you’re not careful—sneaky dehydration. Whether you’re hitting the gym, traveling or just trying to survive the heat without melting into a human puddle, staying hydrated is crucial.
So . . . How Much Water Do We Really Need?
Forget the blanket “eight cups a day” rule. Hydration isn’t one-size-fits-all and needs variation depending on your size, activity level, climate (hello, summer heat) and how much you’re sweating. As a general guide:
• Women need about 91 ounces (2.7 liters) daily
• Men need about 125 ounces (3.7 liters) daily
If you’re exercising, spending time outdoors, flying, walking more than usual while traveling, or basically just existing in the months of July and August, you’ll need even more.
What Water Actually Does (Besides Giving Us Excuses to Carry Emotional Support Water Bottles)
Hydration isn’t just about avoiding thirst. Water is involved in almost every important function in your body. Here’s what it’s doing behind the scenes:
• Regulating your body temperature (like a built-in A/C system—thank you, sweat).
• Lubricating joints and muscles (so you can actually enjoy that pickleball match or pick up things off the floor without sound effects)
• Helping with digestion and nutrient absorption
• Supporting energy, focus and mood
• Preventing cramps and fatigue
When you’re dehydrated, everything from your brain to your biceps underperforms. And if you’ve ever tried working out while dehydrated, you know—it’s not pretty.
Signs You Might Be Running Low
Your body isn’t always great at waving red flags when it needs water. Thirst isn’t always your first clue. Dehydration can show up as:
• Dry mouth or lips
• Fatigue or irritability
• Headaches
• Dizziness
• Muscle cramps
• Dark yellow urine (aim for pale yellow—think lemonade, not apple juice)
If any of these sound familiar, your body might be asking for a drink—loudly.
Electrolytes: The Water Sidekicks You Didn’t Know You Needed
Drinking plain water is great, but if you’re sweating a lot, you’re not just losing water—you’re also losing electrolytes. Electrolytes are minerals like sodium, potassium, magnesium and calcium. These little minerals help maintain fluid balance, muscle contractions and even nerve signals.
Lose too many electrolytes, and you might start feeling:
• Extra tired
• Weak or shaky
• Muscle cramps
• Like you can’t focus or have brain fog
If you’re working out, sightseeing or spending long hours in the heat, consider adding electrolyte drinks or tablets, coconut water, and a variety of fruits and vegetables rich in these minerals to your diet. Just steer clear of super sugary sports drinks unless you’re really burning through energy.
Hydration While Traveling
Travel can be especially dehydrating—airplanes are basically flying deserts. To add to that, long walks, unfamiliar routines, hot climates and hydration can easily fall off the radar.
Quick travel tips:
• Pack a refillable bottle and fill it after airport security
• Sip water regularly on flights (aim for a cup every hour)
• Choose water-rich foods (fruits, salads) on the go
• Keep electrolyte packets or tablets in your bag for a quick boost
Hydration Hacks (Because Drinking Water Doesn’t Have to Be Boring)
Let’s face it: some people just “forget to drink water.” If that’s you, here are a few tricks:
• Carry a fun water bottle you want to use. (Stanley or Owala, anyone?) And the bigger the bottle, the more you tend to drink!
• Add lemon, cucumber, mint or berries to jazz it up. (and try one of the fun recipes below!)
• Set phone reminders throughout the day.
• Pair drinking water with daily habits (try a cup while your morning coffee brews, or take a sip every time you check your phone or Instagram).
• Try drinking from a straw! (Trust me on this one, it helps!)
Bottom Line
Hydration is your body’s secret weapon, especially during summer and travel season. It keeps you energized, sharp and physically ready to perform, whether you’re in the gym or navigating a packed travel itinerary.
So drink early, drink often and don’t wait for thirst to catch up. Your body will thank you—your performance (and mood) will, too.
Chaya Eisenberger is a certified personal trainer, coach, sports nutrition specialist and precision nutrition coach. She helps individuals of all ages and stages achieve their fitness and nutrition goals through personalized coaching. She can be reached at chayaeisenberger1@gmail.com.