If you want to feel vibrant, energized, and focused this summer, hydration has to move to the top of your priority list.

Hydration Hacks: How to Stay Cool, Energized, and Glowing

We all know hydration is important—but during the summer, it becomes absolutely essential. The heat, humidity, and increased activity levels can deplete your body faster than you think. And when you’re even mildly dehydrated, you’re not just thirsty—you’re tired, foggy, moody, and your skin can lose its natural glow.

Why Hydration Matters More in Summer

Your body is made up of more than 50% water, and every system depends on it. Water helps regulate your temperature, transport nutrients, keep joints lubricated, support digestion, and even stabilize mood. In the summer, higher temps and outdoor activities mean you’re losing more water through sweat, often without realizing it.

Even being just 1–2% dehydrated can cause:
- Headaches
- Fatigue and sluggishness
- Dizziness or lightheadedness
- Sugar and salt cravings
- Dry skin and bloating

So if you’re feeling “off,” a hydration check-in might be exactly what you need.

How Much Water Do You Really Need?

You may have heard “drink eight glasses a day,” but hydration isn’t one-size-fits-all. Factors like temperature, movement, inflammation, Hashimoto’s, stress levels, and even what you're eating all influence your body’s fluid needs.

A simple, practical guideline:

Aim for half your body weight in ounces of water per day.

Then increase by:

+ 8–16 oz for workouts

+ 8 oz for being outdoors in the heat

+ 8 oz for every caffeinated drink

Your body gives you signals long before thirst kicks in—dry mouth, irritability, low energy, cravings, brain fog. Consider these early nudges, not nuisances.

Electrolytes: The Missing Piece for Energy & Metabolism

Hydration isn’t just about water — you also need electrolytes to pull that water into your cells so your metabolism can actually use it.

Sodium, magnesium, and potassium help:

• Maintain energy levels

• Prevent muscle cramps

• Support thyroid and adrenal function

• Stabilize blood sugar and reduce cravings

• Improve focus and mental clarity

When you're following a PFC3 lifestyle and eating cleaner, you naturally consume less sodium than the standard diet — which means summer hydration often requires intentional electrolyte support, especially for women with autoimmune conditions.

You don’t need sugar-filled sports drinks. Look for electrolyte mixes with no artificial colors, dyes, sweeteners, or fillers.

What You Drink Matters (…So Does What You Eat)

Hydrating foods make a bigger difference than most people realize. Summer is the perfect time to lean on water-dense options like:

• Cucumbers

• Watermelon

• Strawberries

• Oranges

• Bell peppers

• Leafy greens

Pairing these with protein, healthy fats, and complex carbs helps keep your hydration steady versus spiking and crashing.

A well-fueled body holds hydration better.

Skipping meals or under-eating forces your body to burn through minerals faster, making dehydration and fatigue hit even harder.

Hydration for Autoimmune & Low-Thyroid Bodies

Women with Hashimoto’s often experience:

• Lower sweat thresholds

• Higher inflammation

• Increased fatigue

• Electrolyte imbalances

Hydration supports your immune system, energy, and metabolism. It reduces the intensity of flares, improves focus, and steadies your nervous system during heat, stress, or travel.

In the summer (and truly year-round), hydration is one of the simplest ways to reduce inflammation without restriction or overwhelm.

Simple Ways to Stay Hydrated This Summer

1. Start your day with 12–16 oz of water before coffee.

2. Add electrolytes once per day or more if you’re sweating.

3. Carry a water bottle everywhere.

4. Pace your hydration and sip instead of chug.

5. Eat hydrating foods with every meal.

6. Watch for cues like cravings, headaches, and low energy.

What Happens When You Hydrate Well

Clients inside my 100 Days of 1% program consistently share that after just a few days of focusing on hydration, they feel:

• More awake in the morning

• Fewer afternoon crashes

• Better digestion

• Clearer skin

• Less brain fog

• More consistent energy

• Fewer flare symptoms

Your 1% Action Step for Today: Pick one hydration habit from this list and commit to it for the next 24 hours. Then notice how you feel tomorrow.

Living well isn’t about extremes, it’s about steady, supportive inputs that help your metabolism and your autoimmune system feel safe enough to thrive.

Hydration is a simple step with a powerful ripple effect.