💧Hydrated & Thriving: Summer Tips to Keep Your Body in Flow

By Dr. John Rakowicz, DC | Chi Rho Tribe Chiropractic

It’s no secret—hydration is foundational to health. But in the heat of Michigan summer, with sweat dripping during workouts, yard work, and playtime with the kids, it becomes mission-critical.

So let’s talk real-world hydration: how much water you actually need, where to get your electrolytes, and a few sneaky things that might be dehydrating you more than you think.

🧊 How Much Water Do You Really Need?

Research from the National Academies of Sciences recommends:

• About 3.7 liters/day for men

• About 2.7 liters/day for women
  (Source: National Academies Report)

That’s roughly 8 to 12 glasses of water a day (based on an 8-ounce glass)—but it’s important to know that hydration needs vary greatly depending on your body size, activity level, sweat rate, and even the weather.

If you're moving a lot, sweating, breastfeeding, or just spending time in the heat (hello, Michigan summer ☀️), your needs might be even higher.

Thirst is a helpful signal—but by the time you're thirsty, you're already behind. A good rule of thumb? Drink enough so your urine stays light yellow.

🥥 Don’t Forget Your Electrolytes

Water alone isn’t enough. When you sweat, you lose electrolytes—essential minerals like sodium, potassium, magnesium, and calcium. These keep your muscles firing, heart beating, and brain sharp.

Here are some great ways to replenish:

• Coconut water (nature’s sports drink—low sugar, potassium-rich)

• Sea salt + lemon + honey water (easy homemade electrolyte drink)

• Electrolyte tablets or powders (look for ones without artificial sweeteners)

• Foods like watermelon, oranges, cucumbers, spinach, and avocados
  (Hydrating and mineral-rich)

☕ Watch Out for Sneaky Dehydrators

Some of us love our coffee or an iced tea in the summer—and that’s okay! But drinks like:

• Caffeine (diuretic)

• Alcohol (also a diuretic)

• High-sugar beverages

...can tip your hydration balance in the wrong direction. The solution? Match each caffeinated or alcoholic drink with a full glass of water—and consider adding a pinch of salt to help absorb it better.

🌀A Little Win:

One of my patients had a hard time getting enough water in. They’d try, but it felt like a chore. We added just a little bit of a clean electrolyte mix to their morning routine, and suddenly it was easy to get at least one or two glasses in. Often, they’d find themselves able to keep going and drink many more after that first one.

Sometimes it just takes that first step to open the floodgates—literally.

✅ Takeaways for This Week

• Start your day with 16–20 oz of water before coffee

• Try 1 homemade electrolyte drink daily

• Match every diuretic drink with a glass of water

• Keep a reusable water bottle on you everywhere you go

And most of all—listen to your body. Fatigue, headaches, muscle cramps, even poor digestion can all stem from dehydration.

✨ Let’s stay energized, clear-headed, and mobile all summer long. Your body is designed to thrive—just give it what it needs!

👉 Try a hydration tweak this week and let me know what changes you notice.