How to Hydrate Right This Summer?

Summer heat can sneak up on you. One minute you're enjoying sunshine; the next, you're dizzy, sluggish, and your skin looks tired and dry. Dehydration isn’t just about thirst—it affects everything from mood and energy to skin elasticity and digestion. By the time you feel thirsty, you're already mildly dehydrated.

Here’s what you need to know about staying properly hydrated this season—and how to do it deliciously.

Why Summer Hydration Matters

In hot weather, your body loses fluids faster through sweat—even if you're not working out. Dehydration can lead to fatigue, brain fog, dry skin, and even heat exhaustion. According to the CDC, heat-related illness can affect anyone, especially during prolonged exposure to high temperatures.

Water makes up about 60% of your body and is essential for regulating body temperature, lubricating joints, and delivering nutrients. But hydration isn't just about drinking water—it's about replenishing the electrolytes and fluids your body loses throughout the day.

How Much Water Do You Really Need?

There’s no one-size-fits-all rule, but here are some general guidelines:

Women: Approximately 2.7 liters (11.5 cups) per day
Men: Approximately 3.7 liters (15.5 cups) per day

This includes both beverages and moisture contained in foods.

Signs of Dehydration

Dry mouth or throat
Headaches
Fatigue or low energy
Dark yellow urine
Constipation or dizziness

These symptoms can appear subtly, especially if you’re outdoors or sweating more than usual.

Water Too Boring? Try These Hydration Boosters

If plain water isn’t appealing, consider these options:

Infused water: Add slices of lemon, cucumber, mint, or berries
Coconut water: A natural source of electrolytes like potassium and magnesium
Chilled herbal teas: Peppermint or hibiscus are refreshing and caffeine-free
Electrolyte tablets or drops: Great post-exercise or during high heat

Tip: Room temperature water is often absorbed more quickly than ice-cold water.

Hydrating Foods to Keep in Your Fridge

You don’t have to rely only on drinking fluids. Adding high-water-content foods to your meals is a great way to stay hydrated:

Cucumber (96% water): Contains silica and antioxidants that support skin hydration and elasticity. Great in salads or with a dash of salt.
Watermelon (92%): Rich in lycopene, an antioxidant that supports cardiovascular health and skin protection against UV damage.
Lettuce (96%): Iceberg or romaine lettuce provides high water content and vitamin K for bone support. Perfect for sandwiches or bowls.
Oranges (87%): Packed with vitamin C, fiber, and electrolytes like potassium to support hydration and immune function.
Strawberries (91%): Contain anthocyanins and vitamin C, which help fight oxidative stress and improve skin tone.
Tomatoes (95%): Provide hydration plus lycopene and potassium, supporting heart and muscle health.
Pineapple: Contains bromelain, an enzyme that supports digestion and reduces inflammation—ideal after salty meals.
Spinach: High in water and iron, which supports oxygen circulation and hydration, especially helpful during physical activity.

Incorporating these foods throughout your day is a simple way to increase your hydration.

Don’t Forget Electrolytes!

Sweating doesn’t just cause water loss; it also depletes essential electrolytes such as magnesium, potassium, and sodium. These minerals are vital for muscle function, hydration balance, and recovery.

Biobor’s Potassium Magnesium Citrate Gummies offer the following benefits:

Magnesium Citrate: Highly absorbable, supports hydration, nerve signaling, and muscle function
Potassium Citrate: Replenishes lost electrolytes to improve endurance and reduce cramping
Vitamin B6 and D3: Support muscle recovery, bone strength, and mood regulation
2 Gummies everyday, Pleasant pineapple flavor

These gummies are ideal after workouts, during travel, or any hot day when you feel drained.

Everyday Hydration Habits That Work

Start your day with a glass of water before coffee
Include water-rich fruits with breakfast or snacks
Use a reusable water bottle and aim to refill it 3 to 4 times daily
Sip consistently—don’t wait until you’re thirsty
Limit alcohol and caffeine, which can increase fluid loss
Add electrolytes after heavy sweating or exercise

For kids and older adults, who may have weaker thirst cues, proactively offering water and hydrating foods is especially important.

Final Takeaway

Hydration is more than just quenching thirst—it’s the foundation of energy, clear skin, mood stability, and focus during summer’s heat. By combining clean water, smart snacking, and electrolyte support like Biobor’s Magnesium Potassium Gummies, you can stay one step ahead of the heat—and feel better inside and out.

Your body doesn’t just want water—it wants balance.

Note: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.