As we step into the heart of summer, staying hydrated becomes more than just a wellness tip—it’s essential for your energy, digestion, and overall health. Whether the sun is blazing or hiding behind a few clouds, your body still needs extra support to regulate temperature and function optimally.
Even mild dehydration can affect your mood, concentration, and physical performance. Staying well-hydrated helps to:
✔️ Support digestion and nutrient absorption. Water is essential for breaking down food and transporting nutrients throughout the body. Without it, your digestive system slows down and your body can’t absorb vitamins and minerals efficiently.
✔️ Keep your skin healthy and glowing. Hydration plumps up your skin from within, helping to reduce dryness and fine lines. It also supports detoxification, flushing out toxins that can dull your complexion.
✔️ Regulate body temperature and avoid heat exhaustion. Sweating is how your body cools down—but it also depletes your fluids. Staying hydrated helps you sweat efficiently and avoid heat-related fatigue or even heatstroke.
✔️ Maintain energy levels and reduce fatigue. Even slight dehydration can leave you feeling tired, sluggish, or foggy. Proper hydration keeps your energy stable and supports mental clarity throughout the day.
✔️ Support your joints, muscles, and overall circulation. Water keeps joints lubricated, muscles functioning properly, and your heart pumping blood smoothly through your system—especially important if you’re moving more during summer months.
5 Hydrating Favourites to Keep You Cool This Summer
1. Watermelon
The ultimate summer fruit! Watermelon is made up of over 90% water, making it one of the most hydrating fruits you can enjoy. But it’s not just about water—this refreshing fruit also contains lycopene, a powerful antioxidant that supports skin health and helps reduce inflammation in the body.
Tip: Keep it chilled in the fridge and enjoy as a snack or blended into a smoothie!
2. Cucumber & Celery Duo
A crunchy, water-rich snack combo. Cucumber is light, cooling, and packed with vitamin K, which supports bone health and circulation. I usually peel mine and enjoy the juicy center. Celery is not only high in water content but also rich in electrolytes like sodium and potassium, and it’s a great source of fiber to support digestion.
Tip: Pack them with a little hummus for a picnic or a light lunch—easy to prepare and super satisfying!
3. Peach
Sweet, juicy, and full of summer flavour. Peaches are loaded with vitamin C for immune support, vitamin A for skin and eye health, potassium for muscle function, and fiber to aid digestion. Yes, they contain natural sugars—but they’re balanced with hydration and nutrients.
Tip: Let them ripen for a day or two after buying for that soft, juicy texture that bursts with flavour.
4. Strawberries
A berry bursting with benefits. Strawberries are not only delicious—they’re rich in vitamin C, antioxidants, and water content, making them great for both hydration and immune support. Plus, their natural sweetness satisfies sugar cravings in a healthy way.
Tip: Spread your fruit intake throughout the day rather than eating it all in the morning. This helps avoid unnecessary spikes in blood sugar, even with natural sugars.
5. Coconut Water
Nature’s own electrolyte drink. When we sweat (and we will next week 😅), we lose essential minerals. Coconut water is a natural source of potassium, magnesium, and a small amount of sodium—all crucial for maintaining proper hydration and muscle function.
Tip: Enjoy after a workout or keep a bottle chilled for hot days when you’re on the move.
Bonus: DIY Infused Water
One of my favourite ways to stay hydrated is by making my own infused water—super simple and refreshing. Try a mix of fresh mint and cucumber (from the garden, if you have them!) in filtered water, kept in the fridge. It’s light, naturally flavoured, and encourages you to drink more throughout the day without even trying.
☀️ Keep Cool, Hydrated & Balanced
Hydration isn’t just about drinking plain water—it’s about making smart, supportive food choices, being mindful of your body, and finding what works best for your routine.
Ready to beat the heat? Watch my full video on Julia K Healthy Living Facebook where I talk through these favourites and how to use them day-to-day: Click here to watch.
And don’t forget: one of my favourite cooling asana is “Legs up the wall”—with a cushion or bolster for support, on Instagram. Just a few minutes a day can help calm the nervous system, improve circulation, and cool your body from the inside out.
Stay cool, stay hydrated, and enjoy your Summer!
Cool, love and light,
Julia