Easy Summer Hydration Hacks (That We Actually Use)
Because it’s hot out, we’re training more, and staying hydrated doesn’t have to be rocket science.
With the sun out and our training runs ramping up for the Santa Rosa Half Marathon on August 25, 2025, staying hydrated is more important than ever. But here’s the thing—we’re not reinventing the wheel here. Hydration doesn’t have to be complicated. It just needs to be consistent.
Whether you’re lacing up for early miles, chasing kids around the park, or just soaking up that summer sun, here are a few easy hydration habits we swear by this time of year.
1. WUT—Check Yourself Before You Wreck Yourself
We keep it simple: WUT is our go-to hydration check-in.
Weight: Sudden drops may point to fluid loss (not fat).
Urine: Dark yellow? You're probably running low.
Thirst: If you feel it, you're already behind.
Putting these together gives you a quick, practical read on your hydration. A good baseline: aim to drink half your body weight in ounces of water each day. If you weigh 160 lbs, that’s around 80 oz daily.
And if you're noticing frequent headaches, sluggish digestion, or even recurrent UTIs, dehydration might be playing a bigger role than you think.
2. Eat Your Water
Yes, drinking water is key—but your food can help carry the load, too.
In summer, we lean into water-rich foods like:
Watermelon (nature’s sports drink)
Cucumbers
Strawberries
Tomatoes
Leafy greens
Even animal-based foods like eggs or lean meat contain water. The more whole, less-processed your meals, the more hydration support you’re getting without even thinking about it.
And when you’re sweating buckets (hello, long runs and speed workouts), adding electrolytes to your water can be a game-changer. Look for options with sodium, potassium, and magnesium—or simply add a pinch of salt to your bottle with a splash of citrus.
3. Hydrate Early, Often, and Easily
Start the morning with water—it’s one of the easiest wins you can get.
Personally, I down about 16 oz right after waking up. It’s a simple way to kickstart the hydration process and get your body going after sleep.
And having a go-to water bottle with you at all times? Underrated. We all hydrate more when it’s convenient—so find a bottle you like, keep it filled, and bring it everywhere.
Bonus: Hydration Tips for Kids
Little bodies lose water even faster—especially with all the running, jumping, and park play.
A few simple ways to help your kids stay hydrated:
Keep their water bottles within reach and refill often.
Offer water-rich snacks (hello, juicy fruit).
Try fun hydration treats like homemade popsicles (see below for a festive recipe!).
Training & Hydration: The Real Deal
For those of us training through the heat, hydration affects performance in a big way. Just a 1–2% drop in body water can lead to a 10% decrease in exercise capacity.
Here’s a basic hydration strategy for training days:
Before Exercise: Start hydrated—hit your daily water target.
During Exercise: Try the Galpin Equation:
Body weight ÷ 30 = ounces of water every 15 minutes.
(Example: 150 lbs ÷ 30 = 5 oz every 15 min.)After Exercise: Replace 125–150% of the fluids lost. Weigh yourself pre- and post-run to gauge your loss.
🎆 Fourth of July Electrolyte Popsicles
Fun, hydrating, and festive—perfect for you or the kiddos at your backyard BBQ.
Red, White & Blue Hydration Pops
Ingredients:
1 cup strawberries or raspberries (fresh or frozen)
1 cup coconut water (your “white” layer)
1 cup blueberries
1 packet of your favorite unflavored or berry-flavored electrolyte powder
Optional: a drizzle of honey or maple syrup for sweetness
Instructions:
Blend red layer: Strawberries + 1/3 packet electrolyte powder + splash of water. Pour into popsicle molds (fill 1/3), freeze for 1 hour.
Blend white layer: Coconut water + 1/3 packet. Add on top of frozen red layer. Freeze another hour.
Blend blue layer: Blueberries + 1/3 packet + splash of water. Top off mold. Freeze overnight.
Yield: 6–8 popsicles, depending on mold size.
These are a festive, refreshing way to hydrate—especially when the summer heat’s in full swing.
👟 Marathon Prep + Free Training Templates
We’re just under two months away from the Santa Rosa Half Marathon on August 25, 2025, and training in the summer heat can be tough—but with the right plan and some smart hydration, it’s totally doable.
If you haven’t already grabbed them, we’ve got free training templates ready to help guide your mileage, pacing, and rest days:
👉 Download your Santa Rosa Half Marathon training templates here
Whether you’re just getting started or refining your plan, these templates are designed to meet you where you're at and get you race-day ready.
Got hydration hacks you swear by? Popsicle flavors that are a hit in your household? Let us know—we’d love to hear what’s working for you this summer.
Stay cool out there—and drink up! 💧
In Health,
Micah, Jess and Marcin
Announcements:
Marcin is back next week and we’re looking forward to seeing him!
Make sure you sign up for the Half Marathon, 10K, or 5K - https://santarosamarathon.com/