This post was created by Mercola Market

As summer temperatures rise, staying hydrated is not just about quenching thirst. It is vital to maintaining energy, supporting your organs, and helping your body regulate heat. Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, offers natural and effective ways to stay hydrated and feel your best during hot weather.

Instead of relying on sugary sports drinks or artificially flavored waters, Dr. Mercola encourages a more mindful, nutrient-based approach. Here are his top hydration tips to help you stay balanced, nourished, and cool.

1. Pay Attention to Your Body’s Signals

Feeling thirsty is an obvious sign of dehydration, but it is not the only one. Dry mouth, fatigue, dizziness, headaches, and dark-colored urine can also be indicators. Dr. Mercola recommends drinking water regularly throughout the day, even before you feel thirsty, especially if you are outdoors or active.

2. Add a Pinch of Natural Salt

Plain water does not always rehydrate effectively, especially if you have been sweating heavily. Dr. Mercola suggests adding a pinch of unprocessed sea salt or Himalayan pink salt to your water. Natural salts contain essential trace minerals that help maintain fluid balance and support nerve and muscle function.

3. Eat Hydrating Foods

Many fruits and vegetables have high water content and help keep you hydrated. Dr. Mercola highlights cucumbers, watermelon, celery, strawberries, and zucchini as great choices. These foods not only provide water but also electrolytes, antioxidants, and fiber to support overall health.

4. Avoid Sugary and Artificial Drinks

Sports drinks, sodas, and flavored waters often contain added sugars, dyes, and artificial ingredients that can dehydrate the body. Dr. Mercola advises skipping these in favor of filtered water, coconut water, or homemade electrolyte drinks made with fresh ingredients.

5. Make Your Own Natural Electrolyte Drink

Drinking too much plain water without replenishing electrolytes can sometimes lead to an imbalance, especially in hot conditions. Dr. Mercola stresses the importance of minerals like sodium, potassium, and magnesium to help cells absorb and retain water effectively.

A simple homemade drink can do more for hydration than many store-bought options. Dr. Mercola recommends combining filtered water, a squeeze of fresh lemon or lime juice, a small amount of raw honey, and a pinch of sea salt. This provides natural sugars and electrolytes to replenish what your body loses in the heat.

6. Sip Coconut Water

Naturally rich in potassium and magnesium, coconut water is a gentle and effective way to hydrate. Dr. Mercola encourages choosing pure, unsweetened coconut water with no added flavors or preservatives. It is a great option after exercise or time in the sun.

7. Limit Caffeine and Alcohol

Both caffeine and alcohol are diuretics, meaning they can cause the body to lose fluids. Dr. Mercola suggests being mindful of your intake, especially on hot days. If you do consume them, balance them with extra water to offset the dehydrating effects.

8. Start and End Your Day with Water

Hydration first thing in the morning helps jumpstart your metabolism and rehydrates your body after sleep. Dr. Mercola also recommends drinking a glass of water before bed, particularly if you have been active or spent time in the sun.

9. Use Glass or Stainless Steel Bottles

Plastic bottles can leach chemicals, especially when exposed to heat. Dr. Mercola recommends using glass or stainless steel containers to store your drinking water. These materials are safer and help reduce exposure to endocrine-disrupting compounds like BPA.

Final Thoughts

Hydration is more than just drinking water. It is about supporting your body with the right balance of fluids, minerals, and whole foods. Dr. Mercola’s natural hydration strategies are simple, effective, and rooted in the idea that your body functions best when nourished by clean water, real food, and essential nutrients.

By staying hydrated the natural way, you can feel more energized, think more clearly, and help your body thrive through even the hottest days of the year.

This content was produced independently from the Worldcrunch editorial team