#4: Why Everyone's Obsessed with Hydration Right Now—and You Should Be Too

Being a human raisin is not it-girl behavior. Here's your guide to staying hydrated for the rest of summer.

If you’ve ever found yourself feeling like a shriveled prune in the middle of summer, you’re not alone. Hot girls stay busy — whether you’re chasing that big promotion or trying to keep up with all the social events you committed to this summer. So understandably, staying hydrated can sometimes feel like an afterthought (we’ve all been guilty here, oops 🤭). But here’s the thing: hydration isn’t just about avoiding a killer headache or dodging that sluggish afternoon slump. It’s about keeping your body and health in top-tier shape. Let’s dive into everything you need to know to stay refreshed, energized, and maybe even a little bit hydrated this summer.

What Is Hydration?

Hydration isn’t just about guzzling water. Sure, staying hydrated means keeping your body supplied with enough water, but there’s a whole lot more going on behind the scenes. Think of it as a two-part system: water + electrolytes = hydration. 💥

So, what’s the deal with electrolytes? 🤔These are the tiny but mighty minerals (like sodium, potassium, and magnesium) that help your cells do their job—think sending signals, contracting muscles, and keeping your heartbeat on point. When we talk about hydration, it’s about keeping this delicate balance between water and electrolytes so your cells can function properly. Without enough water, your body can’t dissolve and transport these crucial minerals where they need to go. And without enough electrolytes, your water isn’t doing much to keep things running smoothly.

Think of it this way: if your body is a party, water is the guest of honor, and electrolytes are the DJ keeping the vibe just right. 🎉 Too much of one without the other, and suddenly your party (aka, your body) is a total flop. This is especially true in the summer when you’re sweating out not just water, but those all-important electrolytes too. That’s why proper hydration is about more than just drinking—it’s about maintaining that perfect balance to keep you feeling fresh, energized, and ready to take on the heat. 🌞

Do Women Have Different Hydration Needs than Men?

Short answer: Yes. (Is this really a surprise?)

It all boils down to our biological differences. Men generally have more muscle mass, which contains more water than fat tissue. Consequently, men's bodies are about 58% water, while women's bodies are about 49-55% water. This difference means that women have less total body water and may be more sensitive to fluid losses. Women also tend to sweat less than men due to having smaller and less sensitive sweat glands, although they have more sweat glands overall. This can lead to a quicker rise in core temperature during exercise, making women potentially more susceptible to overheating.

Additionally, hormonal fluctuations, such as those during the menstrual cycle, can affect sweating and hydration needs. During menstruation, women experience blood loss 🩸, which can lead to dehydration if not compensated with adequate fluid intake. Increase your water intake by an additional 2 cups during your period to replace lost fluids and maintain proper hydration. Let’s not forget about the hormonal changes during the menstrual cycle, particularly the luteal phase, that affect fluid dynamics. Elevated progesterone levels can inhibit sodium reabsorption, leading to increased sodium loss 😓 and fluid shifts in the body. In other words, women are at increased risk of becoming hyponatremic aka having a low blood sodium concentrate.

Overall, while both men and women need to maintain good hydration practices, women may need to be more vigilant about fluid and sodium losses due to their lower total body water and the influence of hormonal changes on hydration status.

Hydration Hacks for Different Lifestyles

We get it—no two it-girls are the same, and neither are their hydration needs. Whether you’re a gym rat, a 9-to-5 hustler, or the life of the party, staying hydrated is a must. Here’s how to keep your H2O + electrolyte game strong, no matter what your day looks like:

1. For the Fitness Fanatics 🏋️‍♀️

• Pre-Workout Prep: Start hydrating before you hit the gym. A few sips of water or an electrolyte drink can make a big difference when you're sweating it out.

• During Your Sweat Sesh: Keep that water bottle close! 🥤 Take small sips throughout your workout to stay on top of your game.

• Post-Workout Cool Down: The baseline recommendation* is 500-1000mg sodium per hour of training. So replenish what you’ve lost with a mix of water and electrolytes. It’s like giving your muscles a much-needed IV after all that hard work. 💪

2. For the Busy Professionals 💼

• Morning Hydration Habit: Kickstart your day with a glass of water as soon as you wake up. It’s like hitting the reset button on your body’s hydration levels. 🌅

• Desk-Friendly Hydration: Keep a water bottle at your desk as a visual reminder to sip throughout the day. Bonus points if it’s one with time markers to keep you on track. ⏰

• Midday Pick-Me-Up: Feeling that afternoon slump? Before reaching for another coffee, try a glass of water first. It might be just the boost you need.

3. For the Social Butterflies 🥂

• Party Prep: Hydrate before you head out. Trust us, future you will thank you.

• Drink Smart: Alternate between your favorite cocktail and a glass of water (with some coconut water-based electrolytes stirred in, perhaps?) to keep the good times rolling without crashing.

• Post-Party Recovery: After a night out, make sure to down a glass of water (or two), ideally with electrolytes, before bed. Your head will feel a lot better in the morning. 🛌

4. For the Outdoor Enthusiasts 🏞️

• Gear Up: If you’re hiking, biking, or just chilling outside, make sure to pack more water than you think you’ll need. Hydration packs are your best friend here. 🎒

• Stay Ahead of Thirst: Don’t wait until you’re parched to take a sip. Regular hydration keeps you feeling good and ready to conquer the great outdoors.

• Hydrating Snacks: Bring along water and electrolyte-rich snacks like watermelon, cucumber, or oranges to stay refreshed. 🍉

Other Common Questions about Hydration

1. Does Sparkling Water Hydrate as Well as Normal Water? 🫧

It’s just bubbles, ladies—it doesn’t mess with your body’s ability to absorb the H2O. Both sparkling and still water are basically the same thing at their core (aka water), so you’re getting the same hydration benefits either way. 🙌

But here’s the tea: those fizzy bubbles can make some people feel full or bloated, which might cause them to sip less. And if you’re drinking less, that could mean you’re not getting all the hydration your body needs. So, if La Croix is your vibe, go for it! Just keep an eye on how much you’re actually drinking to stay fully hydrated.

2. Coffee and Tea. Hydrating or Nah? ☕

Good news, caffeine lovers: both coffee and tea totally count towards your daily hydration goals. 🙌 Despite what you might’ve heard, they’re not secretly dehydrating you—at least not when you’re sipping in moderation.

Yes, coffee is a diuretic ☕️, but don’t freak out—it doesn’t dry you out as much as you might think. In fact, studies show that for regular coffee drinkers, your daily cup (or three) hydrates you just like water would. You’d have to chug more than five cups a day to really see any dehydrating effects. So, feel free to count that morning latte towards your fluid intake. 💧

Tea’s got caffeine too 🍵, but usually less than coffee, so it’s even gentler on the hydration scale. The diuretic effect is super mild, meaning your daily tea ritual is actually helping you stay hydrated, not the other way around. Whether you’re into green tea, black tea, or anything in between, it all adds up in your hydration game. ✨

3. Food as Fuel and Hydration? Heck yes. 🍉

Spoiler alert: you don’t need to rely on fancy sports drinks or salty water to stay balanced. Foods contain electrolytes too! Here are a few foods I’d like to highlight:

• Bananas 🍌are basically the GOAT of the fruit world when it comes to potassium. One banana and you’re well on your way to keeping your muscles happy and cramp-free. 🙌

• Packed with potassium, magnesium, and a dash of sodium, coconut water 🥥 is like the original Gatorade—minus the artificial stuff. 💦

• Spinach and kale are loaded with magnesium, which is essential for muscle function and keeping your nerves calm.

• Oranges, lemons, and limes aren’t just refreshing—they’re also great sources of potassium, vitamin C, and a little calcium. 🍊

• Greek yogurt is rich in calcium, potassium, and a bit of sodium, making it a creamy, delicious way to fuel up. Not to mention it’s also protein-packed (and we love a double-duty snack.)

At the end of the day, staying hydrated doesn’t have to be complicated. Whether you’re sipping on water, coffee, tea, or even a fizzy drink, the key is balance. Keep an eye on your fluid intake, mix it up with some electrolyte-rich snacks, and listen to your body. Cheers to staying hydrated and feeling your best all summer long! 🥤💧

Get strong. Stay humble. ✨

Carina