By Dr. Jennifer Forney, Forney Wellness Group, LLC

For whatever reason, nutrition experts like me seem to prioritize hydration during the summer. The topic seems to come up with greater fervor in the hot months when we’re trying to provide tips on things like healthy summer snacking and summer superfoods.

Make no mistake, drinking enough water – all day, every day – is vital year-round. And, yes, it’s especially important while being active in the summer heat to avoid dehydration, heat-related illnesses and even death. 

It’s easy to forget the basics in the whirlwind of summer activities, between sports camps, family vacations, cookouts and the glorious chaos of chasing kids through sprinklers. 

But hydration? It’s not just a wellness buzzword. 

It’s fundamental.

If you’re feeling sluggish, foggy, cranky or even unusually hungry, it might not be that you need more sleep or another snack. Your body is most likely crying out for water. Let me explain why.

The Power of Hydration: Fueling Your Body, Mind & Spirit by Drinking Enough Water

The human body is made up of about 60% water. That alone should be enough to convince you of how vital hydration is. But during the summer, with all that glorious heat and activity, we lose water faster than we realize — through sweat, through breathing, even just going about our day.

Mild dehydration — even as little as a 1–2% drop — can negatively impact energy, mood and mental clarity. That’s right: not drinking enough water can make you more tired, foggy and irritable, especially when juggling work, family and keeping up with your kids in the summer sun.

But when you do hydrate properly? Your body starts humming like a well-oiled machine.

• You feel more energized.
• Your brain works more efficiently.
• Your skin glows.
• Your digestion stays regular.
• You regulate your body temperature better
• You recover more quickly after exercise & physical exertion.

Water is truly life giving, especially when the temperatures rise.

Why Summer Makes Hydration Even More Critical

When it’s hot, our bodies naturally sweat more to stay cool. Add in sports practices, outdoor workouts, backyard BBQs and days at the beach, and that water loss can add up fast.

And here’s the strange reality: once you feel thirsty, you’re already actually dehydrated.

So if you or your kids are suddenly dealing with fatigue, headaches or brain fog on those sunny days, don’t just reach for a sports drink or sugary treat. Start with a tall, cool glass of water.

Simple Ways to Stay Hydrated — Even When You’re Busy

If you’re a busy parent from an even busier family like ours, you’ve got a lot on your plate. (And obviously a million-and-one things on your calendar.) But staying hydrated doesn’t have to feel like a chore.

Here are some realistic, totally doable tips for you and your family:

• Add Some Flavor Your Water Game: Why not start by making drinking enough water more enjoyable? I personally believe water is delicious and refreshing on its own, but there’s nothing wrong with adding a little kick. Slices of citrus, berries, mint or cucumber jazz up your water without added sugar.
• Carry a Water Bottle Everywhere: Make it your summer sidekick. Stainless steel or insulated ones keep water cold for hours.
• Set Gentle Reminders: Phone alarms, hydration tracking apps, or even sticky notes on the fridge can be powerful tools.
• Pre-hydrate for Outdoor Activities: Have everyone drink a glass before heading out to the park, the pool, or a game.
• Eat Your Water: That’s right, eat it! Load up on hydrating foods like watermelon, cucumbers, strawberries, oranges, and leafy greens.
• Balance It Out: For every cup of coffee or glass of wine, add a glass of water to your rotation.

Hydration isn’t about perfection. It’s about being mindful — choosing to nourish your body with what it needs.

Final Thoughts: This Summer Let Drinking Enough Water Be Your Wellness Anchor

You already know summer can feel like a sprint and a marathon rolled into one. Between the heat and the hustle, your body is doing a lot. It needs your help.

Drinking enough water is one of the simplest, kindest things you can do for your health. It supports every cell, every system. It boosts your energy, lifts your mood, clears your mind. It helps you show up — for your family, your goals and yourself.

So let’s raise a glass (of water!) to feeling good, staying well and soaking up every sunny moment this season brings. Until next time, be kind to yourself — and drink up.

If you need any help with hydration or healthy nutrition guidance, a free consultation is a great place to start! Or feel free to email me directly at [email protected].