10 Ways to Stay Cool and Hydrated This Summer

Summer brings pool days, road trips, backyard barbecues, outdoor concerts, and plenty of sunshine. It also brings heat, humidity, and extra opportunities to lose fluids through sweat.

Whether you're spending the day at the beach, cheering from the sidelines of a soccer game, or simply tackling your summer to-do list, having a plan for hydration can help you feel your best all season long.

Here are 10 simple ways to stay cool and hydrated this summer.

10. Start Hydrating Before You Need It

One of the easiest summer hydration mistakes is waiting until you're already thirsty to grab a drink.

Making hydration part of your routine throughout the day can help you stay ahead of the heat, whether you're headed to the pool, the park, or a weekend festival.

Consider keeping a water bottle nearby and taking regular sips throughout the day.

9. Eat Your Water

Not all hydration comes from beverages.

Many fruits and vegetables contain high amounts of water, including:

• Watermelon
• Strawberries
• Cucumbers
• Oranges
• Celery

As a bonus, these foods often make refreshing summer snacks.

8. Keep a "Hydration Station"

Designate one spot in your refrigerator for hydration essentials.

Fill it with:

• Cold water bottles
• Premixed electrolyte drinks
• Fresh fruit
• Ice packs for coolers

When hydration is easy to grab, you're more likely to stay consistent.

7. Freeze Your Drink for a Midday Treat

Few things are more satisfying on a hot day than an icy drink.

Try partially freezing a bottle of water overnight so it stays cold longer during outdoor activities.

You can also make homemade electrolyte popsicles using your favorite hydration drink.

6. Dress Like It's Summer

Light-colored, breathable clothing can help you stay more comfortable during outdoor activities.  While it sounds obvious, wearing dark clothing during a 95-degree afternoon can feel like voluntarily becoming a solar panel.

5. Don't Forget Electrolytes

When temperatures rise, hydration isn't always just about drinking more water.

Electrolytes help support fluid balance and are an important part of hydration, particularly during periods of increased sweating.  This is why many people choose oral rehydration solutions (ORS) during the summer months.

4. Create a "Road Trip Hydration Kit"

Summer road trips have a way of turning into six-hour adventures after a "quick stop" becomes three antique stores, a roadside attraction, and a detour for ice cream.  Just me?  Ohhhkay, well, anyway... 

Keep a hydration kit in the car with:

• Water bottles
• Electrolyte packets
• Healthy snacks
• A small cooler

Future You will be grateful.

3. Plan Around Peak Heat

Whenever possible, schedule outdoor activities earlier in the morning or later in the evening. The midday sun can be intense, especially during the hottest weeks of summer.  A morning walk often feels very different than one taken at 2 PM.

The sun reaches it's peak at about noon in most locations, but it takes time for the Earth to heat up.  Generally, meteorologists agree that the hottest part of the day is between 3pm - 5pm.

2. Make Hydration Convenient

The best hydration plan is the one you'll actually follow.

Convenience often beats good intentions.  Keep electrolyte packets in:

• Your purse
• Your gym bag
• Your backpack
• Your desk drawer
• The mysterious junk drawer everyone has

1. Don't Challenge the Sun to a Duel

The sun has been practicing for approximately 4.6 billion years.

You will not win.

Take breaks in the shade, spend time indoors when needed, and remember that cooling off is not a sign of weakness—it's a sign of good planning.  Your summer memories will be much more enjoyable when they don't include sitting in a parking lot wondering why you thought standing in direct sunlight for three hours sounded fun.

Where NormaLyte Fits In

For many people, summer means paying closer attention to hydration.

NormaLyte is a pharmacist-developed rehydration solution inspired by the World Health Organization (WHO) oral rehydration standards. It contains a carefully balanced ratio of sodium and glucose designed to support hydration.

NormaLyte PURE contains approximately 862 mg of sodium per stick and is made without artificial sweeteners, colors, and is meant to taste like plain water.

Whether you're heading to the pool, taking a road trip, attending a summer concert, or spending a day outdoors with family, keeping hydration products on hand can make staying hydrated easier and more convenient.