It’s midsummer in the western hemisphere now and summer is in full swing. While we’re soaking up the sunshine, our bodies are working overtime to stay balanced — especially when it comes to hydration. But did you know that women’s hydration needs can vary depending on hormones, stage of life and activity levels?
Here’s how to hydrate smarter, not harder — and support your energy, skin, and hormones while you’re at it.
💧 Sip smarter, not just more
Water is vital, but it’s not the whole picture. Add electrolytes to your daily routine — especially if you’re sweating more than usual.
Try this:
Add a pinch of sea salt and a squeeze of lemon to your water
Coconut water (unsweetened!) for a potassium boost
Electrolyte packets with magnesium — helpful for athletic pursuits, PMS & sleep!
🍉 Eat your water
Fruits and veggies are natural hydrators — plus, they’re packed with fiber and antioxidants that help beat bloat and support your skin.
Top hydrating foods for summer:
Watermelon
Cucumber
Berries
Zucchini
Mint & citrus (so yum in infusions!)
🌡️ Recognize signs of dehydration
It’s not just about thirst. Dehydration in women can show up as:
Headaches or mood swings
Dry skin or vaginal dryness
Sugar cravings
Fatigue or brain fog (this one gets me every time!)
If you’re experiencing any of these, take it as a sign to up your fluid game.
🌀 Hydration & your cycle
During the luteal phase (after ovulation), progesterone rises and can raise your body temp — meaning you may need more water than usual. Watch for bloating, sluggish digestion, or thirst.
Support tip: Magnesium-rich drinks or teas (like hibiscus or raspberry leaf) can help ease PMS while keeping you cool.
💧Hydration in perimenopause: why it matters
During perimenopause, shifting hormones can mess with your body’s ability to regulate temperature, mood, and even sleep. Staying well-hydrated supports your nervous system, helps ease hot flashes, reduces bloating, and keeps your energy steadier. It’s a simple habit—but a powerful one.
Support tip:
Watch your caffeine intake—it can dehydrate you. Try swapping your second cup of coffee for a glass of infused water (like cucumber + mint or orange + basil). It hydrates, cools your system, and may help reduce the frequency of hot flashes.
🥤 Infuse with intention
Skip the sugar-laden drinks and try DIY infused waters for flavor + benefits. Here are some of my favorites:
Cucumber + mint (cooling & digestive)
Lemon + ginger (immune + anti-inflammatory)
Strawberry + basil (antioxidant-rich)
I’m also loving Pique’s Deep Hydration Protocol.
True Day & Night Hydration–Works around the clock to support skin, sleep, mood, and energy.
☀️Clinically Proven Actives–Ceramides and hyaluronic acid for real, visible skin results.
☀️Next-Level Calm & Clarity–Magnesium that actually reaches your brain—without brain fog.
☀️Truly Clean–No sugar. No fillers. No artificial or natural flavors. Just spa-grade ingredientslike lemon juice, beetroot, and monk fruit. Get 20% off for life here
What are some of your favorite ways to stay hydrated?