Summer is here—hot, sunny, and full of adventures! Whether you’re at the beach, in the mountains, at the gym, or just walking your dog in the park, there’s one essential companion you should never forget: water.

During summer, our bodies lose fluids faster than we realize. Staying properly hydrated is the secret to keeping your energy levels high, your mood stable, and your skin glowing.

Drinking water isn’t just a habit—it’s a superpower.

Water is essential for all living organisms. In adults, it makes up about 60% of the body and plays a vital role in numerous processes, including:

• Biochemical reactions

• Transporting nutrients

• Flushing out toxins

• Regulating blood circulation and body temperature
  It also supports digestion, improves joint function, maintains a healthy heart rhythm, and protects vital organs and tissues.

We often underestimate our water intake and become dehydrated without even noticing. Dehydration can show up as:

• Muscle cramps

• Fatigue

• Intense thirst
  It can also negatively affect mental performance, potentially causing loss of appetite, dizziness, headaches, and even kidney issues in severe cases.

Why Hydration Is Crucial in Summer

In hot weather, your need for water increases—especially if you’re physically active. Many people don’t realize how little water they’re drinking until they begin to feel tired or unwell.

How Much Water Do You Really Need?

There’s no one-size-fits-all amount, but general guidelines suggest:

• About 2.7 liters per day for women

• Around 3.7 liters per day for men

7 Simple Tips to Stay Hydrated

1. Drink plenty of water – and do it consistently.
Start your day with a glass of water—your body is naturally dehydrated after sleep.
Drink water during every meal.
After workouts, replenish fluids with water or an electrolyte drink from any of our Next Level bars.
Use a tracking app if it helps you build the habit of drinking water throughout the day.

2. Recognize the signs of dehydration.
Dry or itchy skin? Headache, dizziness, fatigue? Muscle cramps or shortness of breath? These are warning signs. Stay in the shade and drink fluids immediately.

3. Limit alcohol, sugary drinks, and caffeine.
We all love cocktails, sodas, and iced coffees in the summer, but these can lead to water loss. Try to reduce or balance them with an extra glass of water.

4. Cool your body down.
Wear light clothes, stay active during cooler hours, and always carry a water bottle. Avoid direct sun exposure during peak heat.

5. Make water taste better.
Add lemon, lime, mint, cucumber, or fruits. Coconut water is also a great alternative. At our Next Level bars, you’ll find a wide range of drinks rich in electrolytes, amino acids, and vitamins to keep you hydrated and help your body recover after training.

6. Eat water-rich foods.
About 20% of our daily hydration comes from food. Try to include fruits and vegetables like cucumbers, tomatoes, watermelon, melon, strawberries, and more with every meal.
Tip: A cold soup like tarator (yogurt + cucumber) is a great choice—especially if made with high-protein skyr. If it’s not your thing, go for a refreshing smoothie.

7. Rehydrate after sweating.
If you’re exercising, drink water before, during, and after your session. Experts recommend:

• 500 ml of water 2–3 hours before exercise

• About 200 ml every 10–20 minutes during your workout

• 200 ml within 30 minutes post-workout

Summer might be hot, but with the right hydration habits, you’ll stay fresh and full of energy.
Listen to your body, choose your drinks and meals wisely, and remember: caring for yourself starts with one simple yet powerful habit—a glass of water.

Cheers to a hydrated, energized, and adventure-filled summer! ☀️💧