Summer Hydration...1st Key to Summer Shape-up...Key to Overall Vitality!

"We never know the worth of water until the well is dry." Thomas Fuller

It goes without saying, that water has great importance in our overall health-physically, mentally, emotionally, spiritually. Staying hydrated in the summer is especially important because the body loses more fluids through sweat and heat exposure, which increases your risk of dehydration, heat exhaustion, or even heatstroke. It can also greatly hinder our body composition and/or recomposition efforts, increases food cravings and affects sleep which in turn, all affect those goals! Here’s why it matters more than usual during hot weather:

1. You Lose More Water Through Sweat
    •    In the heat, your body sweats more to cool itself down.
    •    Sweat isn’t just water — it contains essential electrolytes like sodium and potassium.
    •    If you don’t replace these, you can experience:
    •    Dizziness
    •    Headaches
    •    Muscle cramps
    •    Fatigue

2. Protects You From Heat-Related Illness
Without enough fluids, you’re at higher risk of:
    •    Heat exhaustion (symptoms: nausea, weakness, rapid heartbeat)
    •    Heatstroke (a medical emergency — confusion, fainting, high body temp)
Hydration helps maintain a stable core body temperature in hot conditions.

3. Keeps Your Brain Sharp
    •    Dehydration worsens brain fog, irritability, and poor focus.
    •    Hot weather + mild dehydration = faster mental fatigue, especially in kids and older adults.

4. Maintains Physical Performance
Whether you’re walking, working, or exercising outdoors:
    •    Dehydration leads to muscle cramps, slower reaction times, and early fatigue.
    •    Staying hydrated keeps you more comfortable and reduces the risk of injury.

5. Helps You Recover From Sun Exposure
    •    Sunburn draws fluid toward your skin and away from the rest of your body.
    •    Hydrating after sun exposure can reduce symptoms like dryness, inflammation, and fatigue.

Summer Hydration Tips with more details in our second post on this series! 
    •    Start your day with 8-16  oz of water. I  will often suggest add a cup beside your bed table, or by the coffee pot. Train yourself to drink the water before you get up and/or before you have that cup of coffee! 
    •    Drink 8–12 oz every hour while outside or active
    •    Add electrolytes if you’re sweating a lot. My favorites: 

• ​Aminowise
• Ultima 
• LMT for athletes or those really losing a great about of fluid
• Skratch Labs also for athletes needing to replenish glucose and electrolytes

    •    Eat hydrating foods like watermelon, cucumber, and oranges
    •    Avoid excess alcohol, which dehydrates you faster in heat

Here's to staying well hydrated, healthy and happy this summer!!! 

​With love and strength, Missy