Tips for Staying Hydrated in the Summer

women holding a white water bottle in front of a mural


Importance of Staying Hydrated During Summer

When summer hits, you’re gonna want some hydration tips because staying hydrated should be your main mission. Our bodies lose water when they sweat, so replenishing those fluids is key.  Proper hydration is essential for regulating body temperature, as it helps to cool the body through the process of sweating and evaporation. Additionally, staying hydrated supports various bodily functions, including digestion, circulation, and cognitive performance, ensuring that all systems operate smoothly. Skip drinking water and you’ll be signing up for fatigue, dizziness, and even heat-related illnesses. Not cool, right? 

That’s where Owala's 40 oz Tumbler and FreeSip water bottle save the day. Whether you are at work, exercising, or enjoying outdoor activities, having a reliable water bottle on hand makes it easier to remember to drink regularly. Let’s be real—they’re so stylish, you’ll want to take them out just to show them off. By making these water bottles your #1, you’ll be refreshed and able to enjoy every sun-soaked second.

Why Hydration Needs Increase in Summer

When summer hits and the temperature is sizzling, our bodies have to work harder to regulate our temperature, leading to increased sweating and fluid loss. This loss of fluids can quickly lead to dehydration if not replenished. Additionally, spending more time outdoors engaging in activities like hiking, biking, or swimming further increases the body's need for hydration. If you don’t love feeling drier than a desert, drinking more water is the answer. Owala's 40 oz Tumbler and FreeSip water bottle provide some serious water capacity to meet those increased needs, making sure you stay refreshed even on the hottest days.

How To Stay Hydrated in Summer

Staying hydrated during the summer requires a proactive approach to ensure your body gets the fluids it needs to function optimally. Begin your day with a glass of water to jumpstart hydration and end it with another to replenish fluids lost throughout the day. Make it a habit to sip water regularly, even if you don't feel thirsty, as thirst isn't always a reliable indicator of dehydration. Enhance the flavor of your water by infusing it with fruits, vegetables, or herbs, making it more enjoyable and encouraging more frequent drinking. Using a stylish and functional water bottle, like Owala's FreeSip, keeps you motivated and ensures you always have water within reach. Incorporate water-rich foods into your diet, such as cucumbers, watermelon, and oranges, to supplement your fluid intake. Set reminders on your phone or use hydration apps to maintain a consistent drinking schedule. Additionally, before engaging in outdoor activities, ensure you are well-hydrated, and take regular breaks in shaded areas to prevent excessive fluid loss. By following these strategies, you can maintain proper hydration and enjoy a healthy, energized summer.

How Much Water Do You Need?

Figuring out how much water you need during the summer months depends on a whole list of factors such as your age, weight, activity level, and environmental conditions. As a general guideline, aim to drink at least eight 8-ounce glasses of water per day, but adjust your intake based on your individual needs and activity level. Owala's 40 oz Tumbler and FreeSip water bottle make it easy to track your water intake and ensure you're meeting your hydration goals throughout the day.

Hydration Tips for Summer

When the temperatures start rising, so should your water intake. Here are some summer hydration tips to make sure you’re set for summer.

1. Start and end the day with water: The best way to give your body a wake-up call? Start your morning with a glass of cold water. Then end your day with another glass to replenish fluids you lost while you were adulting. Just consider them as hydration bookends.

2. Drink water regularly, not just when thirsty: Here’s a shocker: thirst isn’t a reliable hydration signal. Mind blown, right? Make it a habit to sip water consistently throughout the day, even if you don't feel thirsty, to prevent dehydration and maintain optimal body function.

3. Infuse water with fruits, vegetables, or herbs for flavor: Plain water too boring? Make it a bit more exciting with slices of fruits, vegetables, or herbs like lemon, cucumber, or mint. This not only makes drinking water more enjoyable but can also encourage you to drink more. It’s the ultimate hydration hack.

4. Use a favorite water bottle for motivation and take it with you: Grab your favorite sidekick, like Owala's FreeSip, so you always have water on hand. It’s stylish, functional, and makes sipping the easiest thing ever.

5. Avoid alcohol and excessive caffeine as they dehydrate: As great as they may be, they’re basically the enemies of hydration. Reach for water or other hydrating drinks if you want to stay hydrated, especially in hot weather.

6. Eat hydrating foods: Munch on water-rich snacks like cucumbers, watermelon, and oranges. They’re basically edible water, giving you additional fluids and essential nutrients.

7. Set reminders to drink water: Got a busy life? We get it. Set phone alarms or hydration apps to remind you to sip regularly. It’ll help you make it a habit and become the most hydrated person you know.

8. Hydrate adequately before outdoor activities: Before you head out for some fun in the sun, drink a lot of water. That way you stay energized and perform better.

9. Refill your water bottle frequently: Keep your Owala 40 oz Tumbler full and within reach. Regular refills mean you’ll never be thirsty. It’s the lazy person’s guide to staying hydrated.

10. Consider electrolyte pouches if sweating heavily: If you’re sweating like you’ve run a marathon, replenish those lost electrolytes with pouches or sports drinks. Electrolytes help to regulate muscle function and prevent dehydration-related issues like cramps. 

11. Seek shade and avoid excessive heat exposure: Don’t be a hero. ​​Take breaks in shaded areas and avoid baking in the sun too long. Shade helps to cool your body and minimize fluid loss from sweating.

12. Keep indoor environments cool: Use fans or air conditioning to keep your indoor space cool. It’s not just for comfort—it also reduces excessive sweating and the need for extra water. Plus, who doesn’t love a good breeze?

13. Monitor urine color to gauge hydration: Check the color of your pee regularly. Light yellow indicates good hydration, while darker shades mean you need more water. It’s the simplest way to make sure you’re drinking enough.

14. Be mindful of signs of dehydration: Stay alert to dizziness, dry mouth, and dark urine. If you spot these, it’s time to rehydrate ASAP. Catching dehydration early can prevent more serious health issues and keep you feeling your best.

15. Stay hydrated with small, frequent sips throughout the day: Instead of drinking large amounts of water at once, try taking small, frequent sips. This helps maintain a steady intake of fluids and can be easier on your body, especially if you're active or in hot conditions.

Signs of Dehydration

Recognizing dehydration is crucial to prevent serious health complications.

Symptoms of dehydration may include:

  • Increased thirst
  • Dry mouth
  • Headache
  • Dizziness
  • Fatigue
  • Dark-colored urine

If you experience any of these symptoms:

  • Rehydrate immediately
  • Seek shade or a cooler environment to prevent further fluid loss

What to Do If You’re Dehydrated

If you become dehydrated, don’t panic. Just take action quickly to help get you back on track. Here are some ways to do that.

  • Sip water or electrolyte-rich beverages like sports drinks or coconut water.
  • Rest in a cool, shaded area.
  • Avoid strenuous activity until you've fully recovered.
  • Owala's 40 oz Tumbler and FreeSip water bottle can help you stay hydrated during your recovery.
  • These tools ensure you're back to feeling your best in no time.

Note from Owala: Stay Hydrated This Summer!

Staying hydrated during the summer is non-negotiable for your overall health and well-being. Follow these hydration tips for summer and make Owala's 40 oz Tumbler and FreeSip water bottle your new BFFs. They’ll help you hit your hydration needs even on the hottest days. Also, remember to listen to your body's signals, stay proactive about hydration, and enjoy all the benefits of staying properly hydrated throughout the summer months.