10 Life-Saving Tips for Staying Hydrated in the Summer Heat

The sun’s out, the vibes are high, you’re sweating, you’re sunning, and maybe you’re sipping on something ice-cold and delicious.  

It’s all part of the summer dream, but anyone who’s spent more than five minutes in the heat knows that staying hydrated is trickier than it seems (and sadly, margaritas don’t count as a valid hydration strategy). 

Whether you’re beach lounging, pool partying, running hot miles or bouncing between backyard BBQs, the real secret behind summering like you mean it is good hydration. 

Lucky for you, we’ve rounded up 10 tips for staying hydrated in the summer that are so simple, you can start using them today!

Why is hydration important in the summer, anyway? 

Drinking lots of water on hot summer days feels like a no-brainer, but have you ever stopped to think about why it matters so much? 

When the temperature rises, your body has to work hard to keep you cool and comfortable. That extra effort comes with a cost, and if you’re not properly hydrated, you’ll start to feel the effects faster than you think. 

Heat drains your body’s fluids 

Here’s the science-y rundown: when it’s hot out, your body turns on its built-in AC system: sweat! Made of water and electrolytes, sweat keeps you cool, but the “cost” to your body is the depletion of both. 

Losing water isn’t great, but electrolytes are essential minerals that keep your muscles, nerves and cells running like they should, so losing both can be really hard on your body. 

Keep in mind that the hotter and more active you are, the faster your body’s water and electrolyte stores run dry. 

Summer activities can be seriously dehydrating

Summer activities are all about moving, sweating and soaking up the sun, but the more you sweat, the more fluids and electrolytes you lose.

Dehydration causes thirst (obviously), but it can also bring on fatigue, headaches, dizziness, muscle cramps, and in extreme cases, heat exhaustion or heatstroke (definitely not the kind of summer memories you’re aiming for). 

If you’re into high-intensity, sweaty activities like hiking, running or playing sports, the risk goes way up, especially if you’re not refueling with both water and electrolytes. 

Staying hydrated brings all kinds of health benefits 

Staying hydrated supports your body and mind, helping you feel healthy, happy and ready for everything you’ve got going on this summer.

Hydration helps regulate your body temperature through sweat, provides the fluids your digestion needs to stay smooth and regular and locks into skin cells to keep your complexion looking radiant.  

Your brain is made of about 75% water, so even mild dehydration can impair cognitive performance. Staying hydrated can have a positive impact on cognition (including memory, concentration and reaction time), and can even stabilize your emotions and reduce anxiety. 

That’s just the start! Hydration plays a role in almost every system in your body, so the benefits go far beyond what we can list here. All you need to know is that monitoring your hydration is one of the easiest, most effective ways to feel your best all summer long. 

10 life-saving tips for staying hydrated in the summer

From what’s on your plate to how you plan your day, there are plenty of simple ways to keep your hydration levels steady. Here are 10 easy tips for staying hydrated in the summer.

1. Eat Foods With High Water Content 

Here’s a mantra to keep you going this summer: snack like your hydration depends on it, because it does! 

Fruits and veggies like watermelon, strawberries, cucumber and celery are made of over 90% water, so you can sneak fluids into your system without even noticing. 

Some other water-rich snacks include:

• Iceberg lettuce is made of 96% water (swap bread with lettuce leaves for wraps and tacos)

• Radishes are made of 95% water

• Tomatoes are made of 94% water

• Pineapple is made of 86% water (Sprinkle with chili powder and lime for a tropical kick)

• Raspberries are made of 86% water

• Grapes are made of about 81–84% water (throw ‘em in the freezer for a yummy, frosty treat) 

2. Drink water throughout the day 

Because hydration is so important for your overall wellness, waiting until you’re thirsty is like waiting for your phone to hit 1% before plugging it in.

Kick off your morning with a tall glass of water to start your hydration on the right foot, then keep sipping throughout the day. Remember that hydration isn’t a one-and-done deal, and not all drinks are hydrating (sorry, coffee and sugary soda). 

Set phone reminders or leave sticky notes in your go-to spots as little nudges to drink up.

3. Choose your drinks wisely 

Some drinks help with hydration, while others can set it back. Soda, energy drinks, iced coffee and cocktails might feel refreshing going down, but sugar, caffeine and alcohol are huge dehydrants. 

Instead of drinking whatever’s in sight, go for water (flat or sparkling), 0-sugar electrolyte mixes, hydrating foods, or even fruit + tea fusions! 

4. Take breaks from the heat and sun

Sometimes, the best way to stay hydrated is to sweat less. Taking even a few minutes in the shade, under an umbrella or inside with the AC can give your body a chance to cool down and catch up (and breaks are a perfect excuse to sip on something hydrating!). 

5. Pack a cooler with hydrating snacks and drinks

If your summer plans involve travel, sports, beach days or any kind of fun under the sun, it pays to prep like a hydration pro.

Think of your cooler not just as a cooler, but as your personal hydration command center. Stock it with chilled, water-rich fruits and veggies, plenty of water bottles, electrolyte mixes and anything else that keeps you cool and refreshed.

That way, hydration is always within arm’s reach, no matter where the day takes you,

6. Hydrate before the party

Summer parties are fun, summer hangovers are not. Heading to a BBQ, concert or wedding? Pre-game with water and electrolytes before the cocktails start flowing.

Alcohol is a diuretic, which means it makes you lose fluids faster, and it also depletes the electrolytes your body needs to function at its best. 

Starting hydrated before drinking gives your body time to process the alcohol that has been consumed, which reduces the impact it’ll have on your health and wellness. It’ll help you last longer on the dance floor and feel better the next day! 

7. Choose lighter, less dehydrating alcohol

If you’re going to drink alcohol, choose drinks that are lighter and less dehydrating. 

Heavier drinks like high-proof spirits, strong cocktails and even some beers often pack more alcohol per serving and can be more dehydrating because alcohol is a diuretic. 

Lighter options like spritzers, wine coolers or cocktails with plenty of ice and water-based mixers dilute the alcohol, slow down your drinking pace, and give your body a better chance to keep up.

Remember, alternating each alcoholic drink with a glass of water helps replace lost fluids, supports electrolyte balance and can reduce the chances and severity of a next-day hangover.

8. Keep an eye out for signs of dehydration

Your body’s great at sending out early warning signs of dehydration; you just need to know what to look for. 

Headaches, dizziness, fatigue and dark-colored urine are often the first signs of mild dehydration. The moment something feels off, take it as your cue to drink up, stat.

9. Replenish with electrolytes

Water works wonders for your hydration, but electrolytes are the minerals that help your body hold onto that water (among other benefits), which is especially important if you’ve been active or spending a lot of time in the heat.

Look for an electrolyte mix you can stir into water to replace what you’ve lost. Bonus points if it comes in portable stickpacks so you can replenish on the go! 

10. Make hydration a daily habit 

The best way to crush your hydration goals is to make it a year-round habit. Keep water within reach, set reminders to sip, and keep it interesting by adding fresh fruit or citrus slices or whip up hydrating drink and snack recipes!  

How Ultima Replenisher Helps You Stay Cool and Hydrated

Replenishing electrolytes and staying hydrated doesn’t have to be boring. Ultima Replenisher delivers 6 daily electrolytes and 0 sugar, calories or carbs—perfect for hot, sunny days, sweaty workouts or mid-day hydration pick-me-ups.

With a rainbow of feel-good, plant-based flavors to choose from, there’s an Ultima Replenisher for everyone!

Raise a glass to summer with the Ultima Mocktini Variety pack! 

Staying hydrated in the summer is non-negotiable, but summer fun calls for a little flair, so why not give your hydration a twist?

Whether you’re sipping at home or on the go, Ultima Replenisher is delicious on its own or mixed into a refreshing mocktail. Try the Ultima Mocktini Variety pack, with six classic cocktail-inspired flavors like Strawberry Margarita, Cranberry Cosmo, Piña Colada and Peach Bellini.

Add an alcoholic splash or keep it booze-free; either way, you’ll get 6 daily electrolytes and delicious flavors with 0 sugar, calories, or carbs.