5 Best Hydration Tips For Summer

By Ciara Lucas


Summer will be here before we know it, and with temperatures rising, so should your water intake. Hydration is a critical element to day-to-day functioning and overall health. The human body is made up of 60-70% of water.¹ We literally need it to survive! But when it comes to just how much we should consume, that’s where it can get a little confusing. Here are five tips to stay on top of your summer hydration this season.


Set a goal 

How many ounces of water consumed in a day depends on the individual and their environment. Are you active? Do you live in a humid climate? Are you consistently sweating heavily? These are all things to consider when setting a water intake goal. A good rule of thumb is to take your body weight (in lbs.), then divide that number by two. That number should be converted to the number of ounces you drink each day. Keep in mind, if you’re engaging in activities that make you lose water and electrolytes (e.g. high intensity workouts, exercising in humid weather in your Vionic shoes, any excessive sweating, etc), you may need more fluids to replenish yourself. 


Limit dehydrating drinks 

Remember this: water is king. It can be tempting to rotate drinks that are more interesting and fun, like an iced coffee or seemingly refreshing cocktail, especially during summer months. Take inventory on the kind of liquids you’re consuming. Are they actually doing more hard than good? Top dehydrating drinks include: Alcohol, caffeinated beverages (coffee, soda, tea), and drinks with high sugar content. It’s best to consume them in moderation, and prioritize water above any other kind of beverage.


Know the signs of dehydration 

Pro tip: If you’re already thirsty, you’re already dehydrated! Thirst is a key indicator that your body needs more fluids. In order to prevent dehydration, you should never reach the point of thirst. Other signs and symptoms of dehydration include: 

  • Fatigue
  • Feeling faint
  • Headache
  • Dark-colored urine
  • Muscle cramps 


Eat your water

Your daily water intake doesn’t have to come from just drinking it. When deciding your daily meals, choose foods with high water content. It totally counts! Bonus: High water content foods are extremely healthy and seasonal for summer. These water-rich foods are the perfect summer staples to add to your grocery list. They include: 

  • Melons 
  • Cucumber 
  • Celery
  • Bell peppers 
  • Pineapples 
  • Oranges 
  • Strawberries 
  • Peaches 


Punch up your H2O

There’s no doubt drinking plain water can get boring. To make it less of a chore, try adding flavor or an electrolyte supplement. Cutting up fresh fruit like citrus, berries, or cucumbers is an easy way to add nutrients and taste. There are also many products on the market that enhance water, providing electrolytes, immunity support, and essential vitamins. 


Some of my favorites include: 


However you choose to hydrate, pick a strategy you can stick with through the summer! You might find that you are forcing yourself to have more water than you typically do, but it is extremely important. And as you enjoy the outdoors, remember to stay alert and know the signs of dehydration and heat stroke to keep you and others safe. Happy Summer!




  1. Roland, James. “What is the Average (and Ideal) Percentage of Water in Your Body?”. Healthline. Updated July 10, 2019. https://www.healthline.com/health/body-water-percentage


About the Author:


Ciara Lucas is a journalist, on-air talent, media professional, and fitness/wellness coach. Her multifaceted career brings a unique perspective and expertise to the Vionic Innovation Lab team. 

Ciara’s professional career has encompassed contributing to local and national newsrooms including NBC Nightly News with Lester Holt, NBC Sports for the 2016 Summer Olympics in Rio de Janerio, Brazil, and NBC News coverage of the 50th anniversary of the Selma to Montgomery march. When she’s not on screen, she’s building connections strengthened through sweat as a certified personal trainer and nutrition coach, helping clients find their meaning of sustainable health and happiness. 

Ciara has created a personal brand and platform titled “Fit For A Queen” where she aims to empower, motivate, and inspire women from all walks of life to nurture their health and live their best lives by treating their bodies well. She is also an active member of the nonprofit Girls on the Run where she serves as a run coach for elementary school girls. 

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