Stay Hydrated & Healthy All Summer Long

Summer is made for sunshine, adventure, and fun—but high temps can leave both kids and adults dehydrated and drained. In this blog, you’ll find practical tips for staying hydrated, healthy eating ideas for the whole family, and simple recipes even kids will love.

Hydration Tips That Go Beyond Just Water

Summer heat means more sweating—and more loss of essential electrolytes like sodium, potassium, and magnesium.

Here’s how to stay ahead:

• Start your day with mineral water: Mix 8 oz water, a pinch of sea salt, and fresh lemon juice.

• Electrolyte support: Try clean powders like LMNT, Just Ingredients electrolytes, or drink coconut water with no added sugars.

• Hydrate before you're thirsty: Especially for kids, who may not notice they’re dehydrated until it’s too late.

Top Hydrating Foods for the Summer

These fruits and veggies are packed with water and nutrients:

• Watermelon

• Cucumbers

• Berries

• Celery

• Zucchini

Pro Tip: Slice cucumbers and watermelon and store them in a see-through container in the fridge for quick snacking.

Kid-Friendly Meals & Snacks

Make summer eating easy with colorful, hydrating meals that are fun for kids to assemble and eat.

Breakfast Ideas:

• Berry Green Smoothie

  • 1 cup frozen berries

  • 1 banana

  • 1 handful spinach

  • 1 tbsp chia seeds

  • 1 cup coconut water or almond milk

  • Blend until smooth

  
  

• Yogurt Parfait

  • Layer plain Greek yogurt, fresh fruit, and gluten-free granola in a mason jar

Easy Lunches:

• Turkey Roll-Ups

  • Turkey slices rolled with avocado or hummus inside

  • Served with sliced veggies and olives

    
    

• Summer Pasta Salad

  • Cooked gluten-free pasta

  • Cherry tomatoes, cucumbers, olives

  • Drizzle of olive oil and sea salt

Snacks & Treats:

• Electrolyte Ice Pops

  • Mix 1 cup coconut water, a splash of orange juice, and fresh fruit chunks

  • Pour into popsicle molds and freeze overnight

    
    

• Apple Nachos

  • Apple slices drizzled with nut butter

  • Topped with shredded coconut and sunflower seeds

For the Parents

• Pack a cooler of snacks for road trips or pool days

• Keep a pitcher of fruit-infused water in the fridge (lemon + mint is a favorite!)

• Add electrolyte powders to your reusable water bottle—stay hydrated while chasing the kids

Final Thoughts

Hydration, smart food choices, and kid-approved recipes make it easier to keep your whole family healthy this summer. With these tips, you’ll be ready for beach days, bike rides, and everything in between!

Want more summer wellness tips or need help with nutrition? 

Book a consultation with our team today!

Consultation

Book Now