Hydrated Girl Summer

Written By Jane Leverich

In case you haven’t heard, “hot girl summer” is out, and “hydrated girl summer” is in. Ever since Megan Thee Stallion coined the phrase “hot girl summer,” it has risen to popularity to describe a confident attitude embraced by women, empowering them to be self-assured, have fun, and prioritize their own happiness during the summer. Although we love a confident queen prioritizing her happiness during the summer months, we also love a confident queen prioritizing her hydration during the summer months.

Why is hydration important?

Hydration is the process of replacing water in the body. Because water accounts for about 60% of an adult’s total body weight and is vital for normal body functions (and literally life in general) it is super important to maintain appropriate amounts of water in the body through hydration. Some of the critical roles that water plays in the body include: body temperature regulation, protection of tissues, maintenance of blood volume, digestion transport, and maintaining acid-base (pH) balance in the body.

How is water lost from the body?

While there are multiple ways that water is lost from the body each day, the two most tangible losses occur via sweat and urine. Urinary losses account for the largest component of water loss, usually about 1 - 2 liters per day. Sweat losses vary considerably (as little as 100 milliliters - 2 liters per day) based on a person’s environment and activity level.

How is water replaced in the body?

Food and drinks are the main sources of water to the body and are needed to replace water losses. Water from beverages usually contributes about 75-80% of intake and water from foods the remaining 20-25%.

What about electrolytes?

There are three minerals (electrolytes) - sodium, potassium, and chloride - that substantially influence water distribution and movement in the body, that maintain fluid balance, and that help prevent dehydration. In addition to losing water through sweat, we lose electrolytes when we sweat. That said, it is important to replenish electrolytes when hydrating. While there are various products to use to replenish electrolytes and hydrate yourself, you can easily make your own by combining water, lemon juice, and salt! However, if you’re interested in purchasing electrolyte supplements, I recommend the following:

Remember, when your goal is solely to hydrate, you do not need an electrolyte drink or sports drink with high calories in it. Sports drinks with calories are beneficial when exercising or performing strenuous activity for longer periods of time - when endurance is needed.

How much water should I be consuming each day to stay hydrated?

Recommendations for water intake vary greatly based not only on age and gender but also on environment and level of physical activity. In general, adult females should be consuming about 2.7 liters of water per day while adult males should be consuming about 3.7 liters of water per day. These recommendations include water obtained from both drinking beverages and eating foods. However, large variations in individual needs mean that some individuals require more and some individuals require less than these recommendations.

  • Where you live: if you live at elevation or if you live in a hot, humid, or dry area, you will most likely need more water

  • Your activity level: if you are an active individual, you will require more water than someone who is sedentary

  • Your health: if you are losing fluids through vomiting or diarrhea or if you have a fever, you will require more water

  • Pregnant or breastfeeding: if you are pregnant or breastfeeding, you will require more water to stay hydrated

Hydrated girl summer is here to stay!

Jane Leverich
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