By: Umo Callins, MS,RD,CSSD, LD, CPT
Wow the summer has flown by hasn’t it?! It’s been an exciting summer with the OKC Thunder becoming the 2025 NBA champions and much more! We went from starting off with humid heat to now dealing with a combination of humid and dry heat and it’s been really hot lately!
If your appetite’s been off or your energy’s dragging in this heat, trust me you’re not alone.
When temps rise, it’s common for fueling and hydration to slip. But here’s the thing: even dehydration (just 1–2% loss of body weight in fluid) can affect mood, energy, mental clarity, and performance. For athletes, it can lead to slower reaction times, poor focus, early fatigue, and increased risk of injury. Even if you’re not an athlete but spend a lot of time outdoors, your risk of dehydration is still high in the summer.
So when you’re moving more, sweating more, and eating less (which happens to a lot of people this time of year), your body’s working overtime with less support.
I’ve been having this conversation on repeat with my clients and athletes lately, so here are a few of the same tips I share with them that are simple, doable ways to stay fueled and hydrated without overthinking it.
1. Stay Ahead on Hydration (Don’t Just Play Catch-Up)
Waiting until you’re thirsty means you’re already behind. Hot weather + sweat = extra fluid and electrolyte losses, so we have to think beyond water alone.
Tips to make hydration easier:
Start your morning with a glass of water before coffee or tea.
Add electrolytes if you’re outside for more than an hour, working out hard, or noticing signs like fatigue, cramps, or headaches.
Infuse your water with fruit (think citrus, berries, cucumber, or mint) to make it more appealing, especially for kids or teens.
Keep a bottle with you at all times. You’re more likely to drink it if it’s visible and within reach.
Freeze water bottles or fruit pouches so they’re cold and refreshing by the time you need them.
2. Eat Light, Fuel Smart
Hot weather can lower your appetite, but that doesn’t mean your fueling needs disappear. In fact, if you’re training, practicing, chasing kids, or coaching in this heat, you might need more…just in a different form.
Summer-friendly fueling options I recommend often:
Smoothies & smoothie bowls – Easy to digest, refreshing, and you can blend in fruit, Greek yogurt or protein powder, oats, nut butter, or even spinach if you want a nutrient boost.
Sandwiches or wraps – Quick to prep and easy to pack. Load with protein, add crunchy veggies, and pair with fruit or pretzels for carbs.
Greek yogurt or cottage cheese + fruit – Hydrating, high in protein, and a great grab-and-go option for post-workout or afternoon snacks.
Cold pasta, quinoa, or rice bowls – Add grilled chicken, tuna, beans, or eggs, and top with your favorite dressing.
Pre-frozen tart cherry juice – Anti-inflammatory, full of antioxidants, and great chilled after a workout or long practice.
Refrigerated fruit pouches – A hit with my youth athletes. Light, hydrating, and full of quick-digesting carbs.
3. Facts about Salt
Salt contains sodium and chloride and sodium is the primary electrolyte lost in sweat. This is why if you are engaged in activity that causes you to sweat a lot, you need to replenish it to avoid dehydration. This surprises a lot of people, but in the summer, sodium isn’t the enemy, it’s essential for replacing what’s lost in sweat. If you’re noticing salt rings on your hat or clothes, or feeling wiped after being outside, you likely need more sodium. If you have a health condition that requires sodium restriction/monitoring, please discuss this with one of the Well Rooted Health and Nutrition dietitians and we can help with providing you specific recommendations.
Ways to help replace sodium naturally:
- Sprinkle salt on watermelon or avocado toast
- Snack on salted pretzels, crackers, or trail mix
- Choose a sports drink or electrolyte powder with sodium if you’re training moderate to high intensity for longer than an hour
4. Keep Fueling Consistent—Even on “Lighter” Days
It’s easy to fall into the trap of eating less just because you’re not as hungry. But underfueling, especially when paired with dehydration, can leave you rundown, sore, or even prone to injury.
What I recommend:
- Smaller meals more often if full meals feel too heavy
- Pair carbs and protein at most meals/snacks to support energy and recovery
- Fuel around activity, even if it’s just a banana or smoothie before and a yogurt or sandwich after
The heat doesn’t mean you stop fueling, it just means you need to adapt. Whether you’re a weekend warrior, a high school athlete, a coach, or a parent juggling it all, these strategies can help you perform, recover, and feel your best through the heat of summer.
Stay ahead. Stay consistent. And stay cool.
If you found this helpful, feel free to share it with your team, group, or family.