Beat the Heat: Drink Up!

When summer temperatures climb, so does your body’s risk of dehydration. As we all know by this point in the summer, warm weather increases perspiration, which is your body's way to keep you cool, but at the cost of depleting your fluids. When you don't replace those fluids, dehydration can set in, leading to fatigue, dizziness, headaches, and, in more severe cases, heat-related illness and fainting. 

We often think we’ll notice when we’re dehydrated—but by the time you feel thirsty, your body is already running low on fluids. Staying hydrated isn’t just about drinking when you’re parched—it’s about creating a consistent habit of fluid intake throughout the day. While this is important year-round, it's particularly important as we approach the dog days of summer. 

Here are realistic and easy-to-follow tips to help you stay hydrated all summer long.

1. Drink Before You Feel Thirsty 

Thirst is a late signal of dehydration, so it’s important to be proactive. Sip water regularly throughout the day rather than chugging large amounts all at once. If you’re spending extended time outdoors—whether at the beach, hiking, or attending a summer event—bring water with you.

If carrying bottles feels cumbersome, consider a hydration pack or daypack. These lightweight packs, commonly used by hikers and cyclists, hold both gear and a built-in water reservoir with a straw for easy access. They’re convenient, hands-free, and make it easier to drink steadily without thinking about it.

2. Eat Your Water

Drinks aren’t the only way to hydrate—many fruits and vegetables have a high water content and also provide vitamins, minerals, and fiber. Some of the top hydrating produce includes:

• Cucumbers – 96% water
• Lettuce – 96% water
• Strawberries – 92% water
• Watermelon – 92% water
• Oranges – 86% water

These foods are especially refreshing when chilled, making them a perfect snack for hot days. Try adding them to salads, blending them into smoothies, or packing them for picnics.

3. Be Mindful with Your Caffeine

Caffeine is a mild diuretic, meaning it can increase fluid loss. But you don’t have to give it up entirely—just be smart about it. If you can’t start your day without coffee, opt for iced coffee and limit yourself to two cups per day. Pair each cup with a glass of water to balance out fluid loss.

Tea drinkers can also choose herbal or decaf varieties for afternoon hydration without the extra caffeine.

4. Rething Alcohol in the Heat

Alcohol can dehydrate the body, making it a no-no for hot days. If you do choose to imbibe, follow these tips to minimize the effects:

• Alternate each alcoholic beverage with a glass of water.
• Choose hydrating mixers like water, seltzer, or juice rather than sugary sodas.
• Avoid drinking on an empty stomach—pair drinks with water-rich snacks like fresh fruit or vegetables.

Being mindful about alcohol can help you enjoy summer gatherings without compromising your hydration.

5. Enjoy an Organic Cold-Pressed Living Juice

Cold-pressed juice isn’t just refreshing—it can also count toward your daily servings of fruits and vegetables while providing hydration. Unlike many conventional juices, organic cold-pressed juice retains more vitamins, minerals, and enzymes because they aren't exposed to heat during processing.

Living Juice has no added sugar, ensuring you avoid the rapid blood sugar spikes and crashes associated with sweetened beverages. Living Juice offers organic, cold-pressed fruit and vegetable juice blends that deliver hydration, nutrients, and natural flavor—all in one bottle.

Bottom Line: Staying hydrated in hot weather is more than a comfort—it’s essential for your health and energy. By drinking consistently, eating water-rich foods, and making smart beverage choices, you can enjoy your summer activities without the risk of dehydration slowing you down.

Now—grab your water, find some shade, and make the most of the sunshine.