Summers in the Midwest aren’t just hot — they’re heavy with humidity, too. That thick, sticky air can make even a mild day feel unbearable, especially if you're spending time outdoors.
Coming from a family rooted in the asphalt business, I’ve seen firsthand how brutal high heat and poor hydration can be.
Whether you work outside every day or just find yourself sweating a little more during the summer months, it’s crucial to support your body the right way when the temperatures rise.
Water makes up over 60% of your body, yet an estimated 75% of people walk around in a state of dehydration — without even realizing it.
Staying hydrated doesn’t just keep you cool; it supports everything from joint health and muscle function to sleep quality, fat loss, mood, and more.
So here are six simple ways to help your body stay fueled, hydrated, and functioning at its best this summer:
1. Track Your Water Intake
Aim to drink at least half your body weight in ounces of water daily. For more active individuals, around 100 ounces is a solid goal.
Struggling to hit your water goals? Try one (or a few) of these tricks:
Get a water bottle you actually enjoy using
Add sugar-free or low-calorie flavor enhancers
Set reminders throughout the day to drink
Use water tracking apps or progress markers on your bottle
2. Don't Skip Electrolytes
Electrolytes are vital minerals your body can't produce on its own — you have to get them through food or supplements. And since you lose a lot of them through sweat and bathroom trips, replenishing them becomes even more important in the heat.
Key electrolytes to look for: sodium, potassium, magnesium, calcium, chloride, and phosphorus. When choosing an electrolyte product, make sure it contains a well-rounded blend of these essentials.
3. Add a Little Salt to Your Meals
Sodium plays a big role in hydration — it acts as a transporter that pulls water into your cells where it’s needed most. If your sodium levels are too low, you may actually be sabotaging your hydration, no matter how much water you drink.
Just be mindful of balance: don’t overdo it, but don’t be afraid of a little added salt, especially if you're sweating a lot.
4. Eat More Hydrating, Nutrient-Rich Foods
Many whole foods naturally contain water and electrolytes. Try incorporating more of these into your daily meals:
Watermelon
Oranges
Kale
Broccoli
Potatoes
Beans
Chicken and turkey
Along with hydration, proper nutrition supports energy levels, recovery, and overall wellness — a total win during busy, active summer days.
5. Cut Back on Dehydrating Drinks
Beverages like alcohol, soda, and coffee can act as diuretics, meaning they cause your body to lose water faster. That doesn’t mean you can’t enjoy them — just be aware and balance them out with extra water and electrolytes.
If you're drinking more of these than usual in the summer, consider doubling down on hydration efforts to stay ahead of the game.
6. Utilize Hydration Supplements
Some of our most popular hydration supplements come in sticks, tubs, ready to drinks, or a BCAA/EAA that can help you in other ways too.
Your health and performance don’t have to suffer just because the temps are up. Small daily adjustments can make a huge difference in how you feel.
Need more help with your summer health goals? Swing by your local S2 location and chat with one of our Certified Personal Trainers or Sports Nutrition Specialists. We’re always here to support you however we can.
This article was written by Sage Schuman, NASM Certified Personal Trainer & NASM Certified Fitness Nutrition Specialist.