Sip, Splash, Repeat: Hydrate Your Way to a Happy Summer!

The sun’s out, the days are long, and it’s time to dive into all those summer adventures! Whether you’re hitting the beach, hiking the trails, or just lounging in your backyard, there’s one thing you can’t forget: hydration. Staying hydrated is an area a lot of my clients struggle with as it’s a habit that takes time to master. A recent survey by Britvic shows that a whopping 62 % of the UK population is dehydrated so you can see that you’re not the only one struggling to get the humble H20 into your daily routine

Why Hydration is Your Summer Superpower

Water isn’t just a thirst-quencher—it’s a lifesaver. It keeps your body running smoothly by regulating your temperature, keeping your joints happy, and making sure all your vital organs are in tip-top shape. If you want to feel energised, have regularly bowel movements, glowing skin and keep your liver working effectively then water is your best friend and now we are heading into summer months, it’s even more crucial to up your game and get slurping.

The Dehydration Downer

No one wants a fun day out to turn into a dehydration disaster. Here’s what to watch for:

  • Thirst and a dry mouth
  • Dark yellow pee
  • Feeling tired and dizzy
  • Headaches
  • Muscle cramps

If you’re not careful, dehydration can lead to more serious stuff like heat exhaustion or even heat stroke.

Top Tips to Stay Hydrated and Happy

  1. Water, Water, Everywhere: Aim for at least 8 glasses a day, and more if you’re active or soaking up the sun.
  2. Munch on Hydrating Snacks: Load up on juicy fruits and veggies like celery, cucumber, iceberg lettuce, tomatoes, watermelon, strawberries, oranges and spinach. These fruits and veggies contain over 85 % water – brilliant!.
  3. Ditch the Dehydrators: Caffeine and alcohol can sneakily dehydrate you. If you indulge, make sure to follow up with plenty of water.
  4. Bring Your Bottle: Keep a reusable water bottle with you all the time. There are some great water bottles on the market that capture how much you’re drinking throughout the day. So if you like a challenge and want to keep a check on how much you are slurping then grab a timed water bottle to keep you in check.
  5. Hydrate Before, During, and After Play: Whether you’re working out or just playing in the sun, keep those water breaks coming. Set a reminder on your phone to help you get into the habit.
  6. Check Your Pee: A light-yellow colour means you’re on the right track. Dark yellow? Time to drink up!
  7. Herbal teas and carbonated water count! It’s a question I get asked a lot so worth throwing it in here. Herbal teas are great if you get bored of slurping water all day and carbonated water is just as beneficial as still water so choose which you prefer and enjoy.

Hydration Fun Facts and Hacks

  • Myth Buster: Thirsty means you’re already behind! Keep sipping all day long to stay ahead of the game.
  • Sip Don’t Gulp: Your body loves it when you sip water steadily throughout the day instead of chugging it all at once.


This summer, make hydration your BFF. With a bottle in hand and these tips in mind, you’ll be ready to take on any adventure with energy and enthusiasm. So, let’s raise our glasses (of water) and toast to a season full of fun, sun, and plenty of H2O – your liver and your health will thank you for it!