Whew, it’s July and we’re feeling the heat here in NYC! If you’re like us, you might need some tips to stay hydrated as we face some intense summer sun. Proper hydration is the key to all your bodily functions. Even minor dehydration can cause a chain reaction that can leave you feeling sluggish, your muscles fatigued, and your skin dull and dry.

Here are our top six tips to keep you refreshed and feeling your best all summer long:

Add more water the hotter it gets, and the more alcohol you drink.

Eight glasses of water per day is a good baseline, but remember it’s just that, a baseline. The warmer the weather gets, the more you sweat, and the more water you need to consume! Same rule applies with drinking alcohol, remember to add a glass of water for each alcoholic beverage you enjoy. 

Optimize hydration with electrolytes.

Electrolytes like sodium, magnesium, and potassium are lost through sweat, so it’s very important to incorporate them into your diet. Electrolytes are essential for muscle contractions (this is why your muscles can get crampy if you don’t hydrate properly during a workout), and to help regulate your body’s pH levels. Skip traditional sports drinks, they’re usually packed with sugar and artificial colors. Try coconut water, or whole foods that are naturally high in electrolytes.

Replenish lost nutrients.

In hotter weather, it’s crucial to keep refueling your cells with nutrients and antioxidants to keep you functioning at your best. COAST contains those key resources, like NAD+ and glutathione precursors, that you need to thrive. Try a shot or powder stick daily to keep your body optimized, and help promote cellular repair.

Eat your water.

Consuming lots of fruits and veggies with high water content is a great way to ensure you’re staying hydrated. Cucumber, tomatoes, peaches, apples, celery, and of course everyone’s favorite summer treat, watermelon, will help keep you refreshed from the inside out.

Build healthy habits.

Make drinking water a part of your daily routine. A glass of water and a cup of decaf tea upon waking are a great way to kick off your daily hydration. Keep a large reusable water bottle by your side, and keep refilling it throughout the day. Once it’s a habit, you’ll find your body will crave more water, and it will be difficult to go back!

Try making “spa water”.

If you find yourself reaching for sodas or juices, or you find regular tap water just too boring, try making spa water at home! Adding lemon, mint, cucumber, or fresh fruit helps to give your water a little natural flavor, encouraging you to keep sipping all day long.