These last few days in LA have felt noticeably hotter, the kind of heat that doesn’t really ease up even when the sun goes down. And seeing what’s happening in Europe with intense heatwaves stretching across multiple regions, plus chatting with my sister who’s over there in it… it really feels like we’re heading into one of those long, draining summers everywhere.
The advice we all hear is the same: drink more water. And that's true. But there's more to hydration than water alone, especially when your body is dealing with heat that just won't quit.
That heavy, foggy fatigue. The low-energy, slightly “off” feeling you can’t quite shake. That’s not just the temperature; it’s your body working harder than usual to stay balanced.
Here's how to actually support it, including a few simple recipes I turn to when the heat hits.
Our Bodies Have a Cooling System. Here’s How to Support It.
Our bodies are mostly water, and sweating is one of the ways we naturally cool ourselves down. But when you’re not replacing what you lose, everything starts to feel a little harder than it should.
Even mild dehydration can show up as slower recovery, low energy, headaches, or that “why do I feel weirdly drained after a walk” feeling. Most people don’t notice it in the moment because thirst doesn’t always keep up with heat, especially when you’re bouncing between air conditioning and outdoors all day.
There’s no magic number when it comes to hydration because everyone’s needs are different. Your body, activity level, and even the weather all play a role. Most women need around 2–3 liters of fluids per day, but on hotter days or after workouts, you’ll naturally need more.
My biggest tip is don’t wait until you’re thirsty. Sip consistently throughout the day instead of trying to catch up later. Drinking a large amount all at once won’t undo hours of being under-hydrated.
Water Is Only One Piece of Hydration
When you're sweating more, water isn't the only thing you're losing. Sweat also carries minerals like sodium, potassium, and magnesium, the electrolytes that help your body maintain fluid balance and normal muscle function.
Think of it this way: water replaces the fluid, and electrolytes help your body hold onto it.
This is why you can drink plenty of water on a hot day and still feel tired or headachy. Your body may need more than fluids. It may need the minerals that support hydration.
On especially hot days, after workouts, or anytime you're sweating more than usual, electrolytes (or a pinch of sea salt in your morning water) can help replenish what you're losing.
A few of my favorite electrolytes mixes I like to use:
- Cellular Hydration Powder with electrolytes, collagen, and hyaluronic acid
- Daily Electrolyte Powder Mix
- Perfect Amino Electrolytes
- Variety Pack Electrolytes Mix
And just as a reminder, electrolytes aren’t something you necessarily need every single day. Your body does a great job of maintaining balance on its own. But during hotter days they can be a simple way to give your body a little extra support.
If you’re constantly feeling low energy or sluggish even outside of heatwaves, it’s worth looking at the bigger picture too. Things like iron, magnesium, B12, and vitamin D can all play a role. I broke this down more in a recent blog, here.
4 Easy Recipes to Boost Hydration With Summer Foods
Water and electrolytes matter, but what's on your plate matters too. These foods are naturally high in water and minerals, and they're an easy way to add hydration without thinking about it too hard. Here are four simple ways I use them.
1. Watermelon Mint Water
Watermelon is about 92% water and provides potassium and lycopene, an antioxidant that helps protect cells from oxidative stress.
How to make it: Blend 2 cups of cubed watermelon with a handful of mint leaves and a splash of water. Strain if you want it smooth, or leave it chunky and sip with a spoon. Serve over ice.
2. Cucumber Lime Cooler
At around 96% water, cucumber is one of the easiest ways to add extra hydration, along with minerals like potassium and antioxidants that support skin health.
How to make it: Add thin cucumber slices, a squeeze of lime, and a few mint leaves to a pitcher of cold water. Let it sit in the fridge for at least an hour so the flavors infuse. Keep it going all week by topping off with more water.
3. Coconut Watermelon Smoothie
Coconut water naturally contains potassium, sodium, and magnesium, the electrolytes your body loses through sweat.
How to make it: Blend 1 cup coconut water, 1 cup frozen watermelon, and a handful of mint. Pour over ice for an easy post-workout refresh.
4. Frozen Electrolyte Pops
An easy way to make hydration feel like a treat instead of a task, especially on the hottest days.
How to make it: Mix your favorite electrolyte powder with water according to the package instructions, add a few chopped strawberries or watermelon pieces, and pour into popsicle molds. Freeze for at least 4 hours.
One More Thing to Consider for Summer Hydration
Creatine has become one of the most talked-about supplements lately, especially among women looking to support strength, muscle recovery, and healthy aging.
Creatine works by increasing water stored inside your muscle cells, which supports performance and recovery. It doesn’t dehydrate you, but when you combine it with heat, workouts, and increased sweating, it’s a good reminder to stay consistent with fluids and electrolytes.
You don’t need to change your dose, 3–5 grams daily is still the standard recommendation. Just pay extra attention to hydration on hotter or more active days.
My Takeaway
You don’t need to overcomplicate this. The biggest thing to remember is stay consistent with your water, listen to what your body needs, and give it a little extra support when the heat ramps up.
Keep sipping your water throughout the day. Add electrolytes on hotter days, after workouts, or anytime you’re sweating more than usual. Bring in hydrating foods that support your body, and make small adjustments if you’re taking creatine or spending more time outside.
Your body is incredibly good at adapting. Give it the hydration, nutrients, and support it needs, and it will keep showing up for you all summer long.