6 Essential Hydration Hacks to Beat the Summer Heat

Summer is here in full force, and with it come long sunny days, beach outings, and, unfortunately, the notorious summer dehydration. If you’ve ever spent a day under the hot sun and ended up feeling drained, you’re not alone. Even mild dehydration (as little as ~1% of your body weight in fluid loss) can start sapping your energy and focus

The good news?

With the proper hydration habits (and a trusty sidekick like SALTE in your beach bag),you can beat the heat and keep your summer adventures going strong. Here’s how to stay cool, hydrated, and unstoppable even when the mercury soars:

1. Hydrate Before You Dehydrate (aka “Pre-Hydration”)

Don’t wait for thirst to kick in before you grab a drink! By the time you feel thirsty, your body may already be signalling that it needs hydration. Stay ahead of the game and sip water throughout the day to keep yourself feeling energised and vibrant! You’re already playing catch-up.

Begin your day with a big glass of water, and if you know you’ll be outdoors or active, drink up ;before you head out. Think of it as “pre-hydrating.” Going for a run or a beach volleyball session?

Enjoy a glass of water with a SALTE beforehand to top off your fluid and mineral levels. This way, you’ll start your activity already ahead of the hydration game (and your future self will thank you).

2. Sip Consistently, Not All At Once

Chugging a litre of water in one go isn’t as helpful as you might think - much of it can flush through your system. Instead, aim to sip fluids regularly throughout the day. Keep a reusable water bottle with you, and take small swigs often. Consistent intake helps your body absorb and use the water.

Pro tip: Set a reminder on your phone or use a marked water bottle to ensure you’re hitting your hourly sip goals. Your energy levels will stay steadier when you’re steadily hydrated.

3. Upgrade Your Water with Electrolytes

When you sweat, you’re losing more than just H₂O. Essential electrolytes like sodium and potassium are lost from your body along with water, which plain water alone can’t fully replace. That’s where a balanced electrolyte drink becomes your summer sidekick.

Why electrolytes?

They help you retain fluids and prevent cramping, dizziness, and that awful “washed out” feeling. Studies suggest a 2:1 ratio of sodium to potassium is ideal for rehydration - exactly the science behind SALTE’s formula.

So, mix up a SALTE packet in your water during long beach days, hikes, or even after an intense sweat session. It’s like giving your water a turbo-boost, making it work harder for your body. Plus, it tastes way better than plain water (hello,& natural lemon and strawberry 🍓🍋 flavour options!), which means you might drink more.

4. Keep It Cool and Wear It Cool

Cool drinks can feel more refreshing in hot weather. Keep your SALTE water in an insulated bottle or cooler for that refreshing, ice-cold feel. Or get creative: Make hydrating ice pops with SALTE for a sweet, functional summer treat. At the same time, opt for breathable clothing and take breaks in the shade - less overheating = less sweat = better hydration balance.

5. Be Mindful of Hydration Blockers

Some of our favourite summer indulgences can work against our hydration. Alcoholic drinks, for example, are diuretics – meaning they make you lose water faster (ever notice extra bathroom trips during that rooftop happy hour?).

If you’re enjoying a beer at a barbecue or sipping wine at a Midsummer party, try to alternate each drink with a glass of water or a SALTE-infused sparkling water. Your head will thank you the next morning! Similarly, super sugary sodas or juices can hinder hydration – high sugar can slow down water absorption and lead to energy crashes.

Opt for drinks with little to no sugar (SALTE, again, for the win with zero sugar and all the electrolytes). And while a moderate iced coffee is fine, pounding energy drinks in the heat can add strain to your heart. When in doubt, reach for water with SALTE first.

6. Midsummer Recovery Tip: Replenish Like a Pro

Celebrating Midsummer (or any summer festivity)?

Here’s your recovery ritual:

Before bed, drink a full glass of water with SALTE.
Next morning: repeat - plus eat hydrating foods like berries, melon, cucumber, or citrus.

Conclusion

Hydration isn’t just about drinking more - it’s about drinking smart.SALTE is here to be your ultimate summer sidekick – from beach days to festival nights; consider SALTE as your personal hydration rescue in a packet.

So go on, soak up that sun responsibly and stay hydrated & unstoppable.

Cheers to a fantastic, well-hydrated summer! 🏖️💧

frequently asked questions

Why is hydration so important during summer?
Even mild dehydration, even small amounts of fluid loss can make you feel off your usual routine. Hot weather, sun exposure, and increased activity levels raise your hydration needs, making smart fluid intake essential to feel energised and avoid fatigue.

When should I start hydrating on hot days?
Hydration should start before you feel thirsty. Begin your day with water, and pre-hydrate before outdoor activities with electrolyte-rich water like SALTE. Waiting until you’re thirsty means you’re already playing catch-up.

Is it better to sip water throughout the day or drink large amounts at once?
Sipping fluids regularly is more effective. Chugging large amounts of water at once can cause it to flush through your system. Steady intake helps your body absorb and retain hydration more efficiently.

Why should I add electrolytes to my summer hydration routine?
When you sweat, you lose essential electrolytes, especially sodium and potassium, that plain water alone can’t replace. Electrolytes help your body retain fluids, prevent cramping, and support energy. SALTE uses a 2:1 sodium-to-potassium ratio, which aligns with studies showing it is ideal for rehydration.

What are some practical ways to stay cool and hydrated in the heat?
Keep drinks like SALTE cold in an insulated bottle, make hydrating ice pops, wear breathable clothing, and take shade breaks to reduce sweating and regulate body temperature more effectively.

Which drinks can interfere with hydration during summer?
Alcohol and caffeine act as diuretics, increasing fluid loss. Sugary drinks like sodas and juices can slow absorption and cause energy crashes. To stay balanced, alternate alcohol with water or SALTE and avoid high-sugar beverages. SALTE offers zero-sugar hydration support.

How can I recover from summer celebrations like Midsummer?
Use this simple recovery plan: