Hydration in Summer: Why It Matters + 3 Easy Recipes

💧 Hydration: let's shed some light on it

In summer, we keep hearing it: "Drink water!"
But is drinking plain water really enough? Why do some people feel dehydrated even with a water bottle in hand? Hydration, electrolytes, water retention, natural losses... we break it all down, along with a few simple tips and three homemade recipes to keep close when the heat rises.

Why does hydration matter?

Water is like the body’s internal highway system: it transports nutrients, regulates temperature, lubricates joints, supports digestion, and eliminates waste.
No surprise that over 60% of the human body is made up of water.

Even mild dehydration can quickly cause symptoms: fatigue, headaches, poor concentration, cramps, sluggish digestion. And we don't always connect the dots with hydration.

How much water do we really need?

General guidelines suggest 1.5 to 2 liters of water to drink per day. But the actual amount depends on factors like:

• your physical activity level
• your diet (more fruits and vegetables means more hydration)
• the weather conditions
• specific situations: pregnancy, breastfeeding, fever, diarrhea, etc.

Keep in mind that we get about 20–30% of our water intake from food (fruits, vegetables, soups...), so the total daily requirement is around 2.5 to 3 liters.

And no, thirst alone isn't always enough to guide you: it can show up too late, especially in children, older adults, or when you're focused or stressed.

What happens in the body?

Once absorbed by the intestines, water enters the bloodstream, flows to all tissues, and is then eliminated through:

• the kidneys (urine)
• the skin (sweat)
• the lungs (breathing)
• the intestines (stool)

The kidneys play a central role in this process. They constantly filter blood to eliminate excess water and waste while maintaining the body's electrolyte balance.

We lose water continuously, even when inactive. Losses increase with:

• hot weather
• physical activity
• stress
• illness (fever, diarrhea, vomiting)

And what about electrolytes?

Electrolytes are minerals like sodium, potassium, calcium and magnesium. They play a crucial role in fluid balance, nerve transmission and muscle contraction.

They help water circulate between cells and support the body's pH balance.

We lose electrolytes through sweat, especially during physical activity, hot weather, or digestive issues like diarrhea.

That’s why plain water may not be enough to properly rehydrate in certain situations like summer heat or after a workout.

Should you drink more to avoid water retention?

It might sound counterintuitive, but water retention is often the result of... dehydration.
When the body senses a shortage, it holds on to water. This can be worsened by:

• a high-sodium or low-potassium diet
• poor blood circulation
• hormonal changes (PMS, birth control, etc.)

Drinking consistently and supporting your electrolyte balance can help naturally reduce water retention.

Our top summer hydration tips 🌞

• Sip small amounts throughout the day
• Don’t rely only on thirst
• Add a pinch of unrefined salt or opt for drinks rich in natural minerals
• Eat water-rich foods (watermelon, cucumber, zucchini, melon...)
• Avoid sugary drinks and excessive caffeine
• Mix it up with easy homemade hydration boosters

3 homemade hydration recipes

🥤 1. Lemon-salt drink (simple & effective)

Ingredients:

• 500 ml water
• Juice of ½ lemon
• A pinch of unrefined salt
• 1 tsp honey or maple syrup (optional)

Instructions:
Mix, shake, sip. Done.

🥒 2. Coconut cucumber-mint infusion

Ingredients:

• 300 ml coconut water
• 200 ml filtered water
• 4 to 5 cucumber slices
• A few fresh mint leaves
• A small pinch of salt
• A few drops of lemon juice (optional)

Instructions:
Let infuse in the fridge for 30 minutes. Strain and enjoy.

🍉 3. Watermelon-basil infused water

Ingredients:

• 500 ml water
• A handful of watermelon cubes
• A few fresh basil leaves
• Lime juice (optional)

Instructions:
Gently crush the fruit and herbs, let infuse in the fridge for 1 hour. Drink the same day.

In summary

Staying hydrated isn’t just about hitting a number. It’s about regularity, listening to your body, and balance.
In summer, with heat, sun and sweat, it makes sense to adapt your intake, vary your sources... and take pleasure in drinking well!