Sneaky Ways to Up Your Hydration This Summer (Without Chugging Gallons of Water)

Let’s talk about hydration. I know—it’s not the sexiest topic. But if you’re an athlete training in the summer heat, staying hydrated isn’t just smart, it’s a performance game-changer. The tricky part? Most of us think we’re drinking enough… until we cramp mid-run, get dizzy at practice, or bonk halfway through a game.

But here’s the good news: Hydration doesn’t have to mean lugging around a gallon jug like

a human water tower. There are sneakier (and honestly, more fun) ways to keep your fluid levels up. Let me show you a few of my favorites:

1. Eat Your Water

Yep, you read that right. Foods can hydrate you too. Watermelon, cucumbers, oranges, strawberries, bell peppers—these guys are all loaded with water. Bonus: they also come with natural sugars and electrolytes to help replenish what you sweat out. Try blending a few into a smoothie post-workout or snacking on frozen grapes after practice. It’s hydration with flavor and crunch.

2. Flavor Hack Your Water

If plain water isn’t your vibe, no judgment. Add sliced citrus, mint, cucumber, or berries to your bottle. You’ll be shocked how much more you drink when it tastes like something. Not into DIY infused? Electrolyte packets (with or without carbs depending on when you're drinking it) or flavored seltzers can help you sneak in extra ounces without getting bored.

3. Set a Sip Schedule (Not a Chug Challenge)

Think of hydration as a drip, not a flood. Set a reminder to take a few sips every 20–30 minutes throughout the day. Waiting until you’re thirsty or pounding 32 oz. right before practice is like cramming for a hydration final—your body won’t absorb it all, and you'll just spend more time running to the bathroom.

4. Double-Dip Your Hydration with Snacks

A salty snack (think pretzels, salted almonds, or string cheese) + a glass of water = hydration win. Sodium helps your body hold onto fluid, which is key when you’re sweating buckets. And if you're doing longer endurance work, add in something like a banana or dried mango for potassium.

5. Make It a Habit, Not a Hassle

Keep a reusable bottle nearby at all times—gym bag, desk, car, sidelines. Visibility is a surprisingly effective reminder. And for the overachievers: weigh yourself before and after practice to track how much fluid you’re losing. Rehydrating means drinking 1.25-1.5L/pound dropped! However, if you do this an notice weight loss over practice, take this as your wake-up-call that you are not hydrating during exercise as effectively as you could!

Bottom line: hydration isn’t about guzzling water like it’s a sport. It’s about building habits that work with your lifestyle (and taste buds). So this summer, hydrate smart, hydrate often, and let your performance do the talking.

Want a personalized hydration plan? Hit me up and book your FREE DISCOVERY CALL because your body deserves more than guesswork.

Talk soon!