Hydration Tips for Summer: Stay Energised and Clear-Headed

Summer is here, and in the heat, we often feel less hungry. The summer heat can lead to bloating and other digestion issues, as well as dehydration. Fuelling the body to stay energized and clear-headed is essential:

Stay hydrated

This is important for your overall well-being and mental clarity. If you struggle to drink enough water throughout the day, there are some tricks you might want to try:

Infuse your water with slices of fruit or herbs, such as mint, to add natural flavours and make it taste more exciting and enjoyable. By squeezing some orange or lemon juice in, you will be provided with vitamin C and feel less thirsty. An alternative to normal water is coconut water, which promotes gut health and naturally supplies your body with electrolytes. The same applies to aloe vera juice, especially when experiencing digestive discomfort.

Whilst having a cold beer or cocktail by the beach sounds like a good idea, alcohol can lead to dehydration in high temperatures.

Additional water intake happens by snacking on fresh fruits such as watermelon, strawberries and oranges – these are also rich in vitamins.

Choose greens

Many people think of salads as a boring side dish, green leaves and vegetables, however, can help you keep your energy levels high in the summer heat:

Spinach is an all-rounder that can be eaten raw in salads or sautéed on the side – if you don’t like its taste, you can blend it into your smoothie. Other leaves, which are also low in calories and high in water content, include lettuce and kale. The vitamin C they contain supports the immune system, so you stay healthy during summer.

Speaking of green vegetables as summer food, we cannot skip cucumbers for good hydration tips. They hydrate the body and help the stomach regulate acid levels during the hot season. Combine cucumbers with leafy greens and avocado for a tasty meal topped with nuts. Nuts add healthy fats, support brain health and reduce inflammation while following practical hydration tips.

Another green vegetable that supports cognitive function is Broccoli. It can be served roasted, steamed or stir-fried, as well as pureed as a soup. Speaking of soups, …

Keep your summer diet fresh and light

A Gazpacho (cold vegetable soup) on a hot summer day can serve as a light meal full of vitamins and nutrients to keep you cool. These are easy to prepare and to digest.

Instead of a heavy burger or steak, choose lean proteins like fish, chicken or tofu. Add whole grains like brown rice or quinoa to stay full longer and boost energy with smart hydration tips. The fibre supports gut health and digestion, helping you stay comfortable in the summer heat.

Yoghurt is great in summer meals because it is rich in probiotics and very refreshing. Use yoghurt as a dip for vegetables, a frozen treat or to add creaminess to smoothies. For breakfast or a snack, mix yoghurt with blueberries or any fruit you like.

Conclusion

Besides using the nutritious, hydrating benefits of summer foods, follow hydration tips and engage all senses. Summer is ideal for mindful eating: notice colours, textures, flavours, smells and sounds of your food. This practice helps you enjoy meals more, boosting mood and overall well-being with smart hydration tips.

Written by Franziska Richter

If you think that you can benefit from professional support on this issue you can reach out here.

Franziska Richter is a transcultural counsellor with the Willingness Team, offering counselling sessions to individuals and couples. She is particularly interested in sexuality, relationship issues, trauma and general mental health.