Stay Hydrated and Healthy This Summer

by Gwyn Whittaker, Owner of Greenfare

Water plays a vital role in nearly every function of the human body, which is composed of about 60% water. In high temperatures, we can quickly lose hydration—just a 10% drop can cause symptoms like thirst, headache, fatigue, and even a decrease in blood pressure. My mother discovered that staying properly hydrated helped her avoid AFIB (an irregular heartbeat) without medication!

It’s important to listen to your body. Too little water can lead to dehydration, while too much can lower your sodium levels—an essential electrolyte that keeps your system in balance. Awareness is key.

During the summer, carry a reusable glass or stainless steel water bottle. Avoid plastic bottles, which can leach chemicals into your water when exposed to heat. Sip water gradually throughout the day, especially when you feel hungry or thirsty. Often, what we perceive as hunger is actually thirst—so drinking water before reaching for a snack can support both hydration and weight management.

Water should be your primary beverage. While herbal tea or coffee is fine in the morning, give your body a break from caffeine and reach for mineral water (at room temperature). Avoid gulping because your body can’t absorb large quantities of water all at once. That’s why hospitals use sponges or straws to slowly administer water and prevent electrolyte imbalances.

Try not to drink during meals. Instead, hydrate about 30 minutes before and after eating. This helps avoid flushing down partially chewed food, which can hinder digestion. Chewing thoroughly kickstarts the digestive process, accounting for about 20% of nutrient absorption.

Ultimately, it’s not just about what you eat; it’s about what your body can absorb and use.

There are apps that can estimate how much fluid you need based on your weight and activity level. But one of the best habits you can develop is simply carrying water and sipping regularly, especially when temperatures rise or you're on the move. A good hydration indicator is the color of your urine: dark yellow means you need more water; clear might mean you've had too much.

And don’t forget that soda, alcohol, and excess caffeine can dehydrate you. Skip the soda, save alcohol for special occasions, and keep caffeine to the morning.

We at GreenFare hope you have a safe, refreshing summer—one sip at a time!