Stay Cool: Hydration Tips and Tricks for Summer Activities

Susan Hoff
June 26, 2023

When summer hits, maintaining proper hydration becomes even more critical.

Download Recipe

When summer hits, maintaining proper hydration becomes even more critical. Whether you're enjoying a long bike ride, playing a game of tennis, or even taking a leisurely walk, staying hydrated is key to your performance and overall health. Below, we delve into the importance of hydration during summer workouts, how to avoid dehydration, and some refreshing homemade drink recipes to help you stay cool and hydrated.

The Importance of Hydration During Summer Workouts

When you exercise, your body temperature rises. In an attempt to cool down, you sweat, which subsequently leads to a loss of body fluid. During hot summer days, this process intensifies, increasing your risk of dehydration. Dehydration can lead to a myriad of complications such as muscle cramps, dizziness, fatigue, and heatstroke. Thus, staying hydrated is essential for maintaining your body temperature, ensuring proper muscle function, and preventing heat-related illnesses.

Avoiding Dehydration: Tips and Tricks

  1. Drink Before You're Thirsty: If you wait until you're thirsty to drink, you may already be dehydrated. Aim to sip on fluids throughout the day, and make sure to drink water before, during, and after your workout.
  2. Monitor Your Urine: An easy way to check your hydration status is to look at the color of your urine. A light lemonade color typically signifies proper hydration, while a darker color may indicate that you need to drink more fluids.
  3. Eat Water-Rich Foods: Hydration doesn't just come from what you drink. Eating water-rich fruits and vegetables like cucumbers, watermelon, and oranges can also help maintain fluid balance.

Refreshing Homemade Drink Recipes

1. Green Hydration Boost


  • 1 cucumber
  • 2 cups of fresh spinach leaves
  • 1 green apple
  • 1 cup of coconut water
  • A squeeze of fresh lime juice

Instructions: Blend all the ingredients together until smooth. This green drink is packed with electrolytes and essential nutrients to replenish your body after a summer workout.

2. Citrus Cooler


  • Juice of 1 orange
  • Juice of 1 lemon
  • 1 cup of water
  • 1-2 tablespoons of honey or agave nectar
  • A pinch of sea salt

Instructions: Mix all the ingredients together until well combined. The citrus fruits provide refreshing tartness, honey offers a touch of natural sweetness, and sea salt replenishes your sodium levels lost through sweating.

In conclusion, maintaining proper hydration is a critical component of your summer fitness regimen. With the right strategy and some delicious hydrating drinks, you can stay cool, energized, and healthy all summer long. Always listen to your body, prioritize hydration, and enjoy your summer activities to the fullest!

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
Join My Newsletter
Stay up to date with my weekly(ish) newsletter on fitness, nutrition, culture, travel, and life.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Fitness Classes
Credibly innovate granular internal or organic sources whereas high standards house.
About Oath & Grind

Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.