Beat the Heat: How to Hydrate Fast This Summer

Temperatures are rising and with that comes an increased risk of dehydration. Sweating is the body’s way to cool the body down and if it’s hot enough for you to sweat, then it’s hot enough for you to become dehydrated. But the body needs water for more than staying cool, it’s also necessary for the function of your brain, muscles, digestion, and joints. 

How to Tell if You’re Dehydrated

If you’re feeling dizzy, thirsty, fatigued, confused, or experiencing cramping, you’re already extremely dehydrated. So, what can you do to keep yourself from becoming dehydrated?

The best way to tell if you’re dehydrated is by looking at the color of your urine. If it’s any darker than lemonade, you’re definitely dehydrated. Ideally, you shouldn’t let it get to that point. There’s no one-size-fits-all recommendation for how much water you should drink, because hydration depends on body size, age, activity level, humidity, medications you’re on, and temperature. On average, most adults need 8-9 glasses of water per day, and that’s if they aren’t exerting themselves or hanging out outside. 

When you’re actively sweating, your water needs to be replaced more quickly. If you’re planning on exercising or going outside, you should pre-hydrate, continue to drink water while you’re exercising, and follow up with more water after. Here are some recommendations to keep you hydrated:

• Drink 17-20 oz of water 2-3 hours before your activity. 
• Drink 8 oz right before your workout or while you’re warming up.
• While exercising or spending time outside, drink 8-10 oz of water every 15-20 minutes.
• Up to 30 minutes after, drink 8 oz of water.

That seems like a lot of water, and if you’re not a huge fan of plain water you may not want to drink that much. Luckily, water is not the only thing you can consume to stay hydrated. 

Hydrating Foods

Lots of fruits and vegetables have a high water content, so they can contribute to your hydration status. You should aim for foods that contain at least 85% water, like:

• Melon, especially watermelon
• Cucumbers 
• Citrus fruits 
• Berries 
• Lettuce 
• Zucchini 
• Celery 

On the flip side, food and drinks that can dehydrate you include alcohol, caffeinated drinks, foods with high sodium, fried foods, and sugary snacks and drinks. 

Water is Only Part of the Equation

When thinking about hydration, people often forget that water is not all you need to hydrate. Ions, also known as electrolytes, are charged particles that the body needs to function. These include sodium, potassium, calcium, and magnesium. They are essential for generating the electrical impulses that allow nerves to communicate and muscles to contract. 

Potassium helps transmit nerve signals, calcium is necessary for the muscle contraction process, magnesium affects energy production, and sodium regulates the balance of fluids inside and outside of cells, directly impacting hydration and blood pressure. 

Electrolytes also help maintain the body’s pH balance, ensuring that blood remains within a healthy range. During heavy sweating, the body loses significant amounts of these minerals, which can impair nerve function, muscle performance, and overall hydration. That’s why replenishing electrolytes is essential for sustaining physical performance, preventing cramps, and supporting recovery. 

If you’re wondering how to hydrate fast and replenish your electrolytes, here are our recommendations: 

Best for Keto and Low-Carb Dieters: Codeage Keto Electrolytes

If you’re following a low-carb diet or just want to stay away from added sugar, Codeage’s electrolytes will help you rehydrate fast. These vegan capsules contain all of the essential electrolytes: sodium, potassium, magnesium, and calcium. This formula contains no sugar, caffeine, or unnecessary fillers. The capsule format is ideal for anyone who does not want to drink their electrolytes and prefer a simpler delivery method. 

Best for Weight-Lifting Performance and Recovery: NutriDyn Hydrate

NutriDyn’s hydration solution supports muscle performance and recovery with not only essential electrolytes, but also amino acids like taurine and carnosine. These help regulate muscle function, reduce lactic acid buildup (the cause of muscle soreness), and optimize hydration at the cellular level. Sweetened naturally by stevia and free of added sugar and caffeine, this supplement is best for those who train moderately, engage in regular workouts, or need sustained support during physical recovery.

Best for Endurance or Heat Exposure: ElectroPure Hydration by Designs for Health

If you’re planning on intense activity, heavy sweating, or heat exposure, Designs for Health’s drink mix is best. It contains a 1:1 sodium-potassium ratio and high doses of chloride for optimal fluid balance. The addition of magnesium bisglycinate for muscle relaxation and recovery, zinc for immune repair, and vitamin C for antioxidant protection all help reduce the inflammatory effects of vigorous exercise. Added D-ribose supports ATP production, so this is especially useful for athletes, sauna users, or anyone losing significant fluids and minerals.

Best for Everyday Use: BodyBio E‑Lyte Electrolyte Concentrate

BodyBio’s electrolytes formula is a highly concentrated liquid that allows you to choose how much electrolytes to add to your drink based on your hydration needs. This is a straightforward solution that skips sweeteners, flavoring, and caffeine entirely, containing just sodium, potassium, chloride, and magnesium that you can mix into a drink of your choice. This formulation is extremely pure and great for those recovering from illness, pregnancy, or chronic dehydration, perfect for daily use. 

Conclusion

Hydration is a complex interplay of fluids and electrolytes that control your body’s most critical functions. Choosing the right hydration strategy means considering your activity level, diet, and how your body responds to heat and exertion. Whether you’re hitting the gym, enjoying the outdoors, or recovering from illness, your hydration needs vary, and may require more than just a glass of water. 

This summer, don’t wait for dehydration symptoms to hit. Stay ahead of the heat by hydrating smartly, with water, nutrient-dense foods, and the right electrolyte support.

FAQs

How to hydrate fast? 

Hydrate quickly by drinking water before, during, and after physical activity, and use an electrolyte supplement to restore lost minerals from sweat.

Do I need electrolytes?

If you’re sweating heavily, exercising, or in the heat, you may need electrolytes to replace those you lost. Electrolytes are important for regulating fluid balance, nerve function, and muscle performance.

How to hydrate if you don’t like water?

Eat hydrating fruits and vegetables like watermelon, cucumbers, and citrus, or try sugar-free electrolyte drinks for a more flavorful alternative.