Stay Hydrated During a Heat Wave

When the temperatures rise, staying hydrated and properly nourished isn’t just important—it’s essential. Whether you’re heading to work, chasing after kids, or squeezing in a workout, here’s your go-to guide for staying cool, hydrated, and on track with your nutrition goals.

Hydration Starts Before You’re Thirsty

If you’re only sipping water when you feel parched, you’re already behind. Your hydration status today is largely impacted by what you drank yesterday—so it’s time to stay consistent and intentional.

💧 Smart Hydration Tips:

• Start with water first thing in the morning: Aim for at least 12–16 oz of room-temperature water before your coffee or breakfast. This kickstarts your metabolism and rehydrates your body after sleep.
• Set reminders: Not a natural water-drinker? Set hourly timers on your phone or use a hydration app like WaterMinder or MyFitnessPal to prompt regular sipping.
• Eat your water: Increase your intake of water-rich fruits and vegetables like cucumbers, watermelon, strawberries, zucchini, and leafy greens. Most are over 90% water and packed with vitamins!
• Don’t skip electrolytes: When it’s hot, your body loses minerals like sodium, potassium, and magnesium through sweat. Replenish with electrolyte packets or tablets—look for brands with low added sugar like LMNT, Liquid I.V., or Nuun. You can grab these at CVS, Amazon, or most grocery stores.
• Watch your caffeine and alcohol: Both can contribute to dehydration. If you do have coffee or cocktails, make sure to offset them with extra water and electrolytes.

Eating in the Heat: Keep It Light and Protein-Packed

Appetite often dips when it’s hot out, but skipping meals can leave you low on energy, foggy-headed, and prone to overeating later. Focus on simple, protein-rich foods that won’t weigh you down.

Easy Protein Picks:

• Protein shakes: Combine your favorite protein powder with water or milk, and blend in fruit for a refreshing meal-on-the-go. I like mixing Poliquin protein (20g) with Bubs Collagen (18g) for a solid 48g hit!
• Cold cuts: Choose nitrate-free options like Applegate Organics (available at Market Basket and Whole Foods).
• Grilled chicken strips: Find pre-cooked options in the prepared section of Whole Foods or Market Basket—great for salads or wraps.
• Clean protein bars: Look for bars with fewer ingredients, low sugar, and no artificial fillers. Avoid overly processed options with syrups or long ingredient lists you can’t pronounce.

Pro Tip:

Store your meals and snacks in a cooler or insulated lunch bag when you’re on the go. Hot cars and summer sun can quickly spoil food and make eating unappetizing.

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Quick 100 Degree Essentials Checklist

• Reusable water bottle (aim for 80-100 oz/day depending on your activity level)
• Electrolyte packets
• Hydration app or timer
• Water-rich fruits + veggies
• Quick protein options: shakes, bars, cold cuts, grilled chicken

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Got questions about how to stay hydrated and fueled in the heat? Drop them below or shoot me a message—I’m here to help you feel your best, no matter the forecast.

Stay cool, stay strong.