Summer is in full swing, bringing warm days, holidays abroad and plenty of time spent outdoors. Between sweaty workouts, long flights and humid nights, our bodies lose water faster than usual. While we all know hydration is important, rising temperatures mean that the occasional sip of water simply isn't enough. Maintaining proper hydration takes a bit more planning.
Here's how to stay refreshed and replenished throughout the summer.
Spot the signs before thirst hits
By the time thirst kicks in, you may already be on your way to dehydration. Look out for early signals like light-headedness, a dry mouth, a sudden dip in energy or darker than usual urine. These cues can be easy to miss, especially when travelling, so it’s best to sip water consistently rather than waiting to feel thirsty. Setting hydration reminders or using an app to track your intake can help you stay ahead.
Eat your water
Hydration isn’t just about what you drink - it’s also what you eat. Many fruits and vegetables, like watermelon, cucumber and oranges contain high levels of water, along with vitamins and antioxidants. Adding these to your diet provides an easy way to top up fluid intake while giving your body a nutritional boost.
Replenish with electrolytes
Excessive sweating, whether after a spin class or from sitting in the sun, strips the body of electrolytes - especially sodium, potassium and magnesium. These minerals don’t just help the body absorb and retain water; they also support nerve function, muscle recovery and energy levels.
Summer workouts place extra demands on the body and hydration is key to performing well and recovering faster. Start sipping water at least 30 minutes before exercise to help regulate body temperature and circulation. During your session, take small, regular sips. If you’re training for 45 minutes or longer, or sweating heavily, an electrolyte drink can help prevent cramps and speed up recovery. Try adding an electrolyte powder like ARTAH Cellular Hydration to your water. Its natural orange flavour makes drinking water more enjoyable, especially for those who find it a chore.
Hydration on the go
There’s nothing like a long-haul flight to leave you feeling parched and puffy. Cabin air dries out the body and if you’ve been in the sun, dehydration can set in quickly. As tempting as that airport latte or in-flight glass of wine may be, both act as diuretics and can leave you feeling even more dehydrated. Pop a couple of electrolyte sachets in your hand luggage and mix one into your water mid-flight to help the body hold on to hydration and minimise that post-travel slump. We recommend Ancient + Brave True Hydration, which has a natural coconut flavour.
