Stay Active and Hydrated in the Summer Heat: 10 Hydrating Foods and 10 Indoor Fitness Ideas

Summer brings longer days, sunshine, and the perfect excuse to get moving—but with that comes higher temperatures, increased sweat loss, and a greater need to be intentional about hydration and activity. Whether you're managing a busy family schedule, working from home, or trying to stay fit during a heatwave, keeping cool while staying active is all about smart choices.

 Hydration is Key in Summer Months

Hydration isn’t just about quenching thirst—it’s critical for your energy, mood, and performance. In hot weather, your body works harder to regulate temperature. Even mild dehydration (as little as 1–2% fluid loss) can impair cognitive function, decrease motivation, slow metabolism, and increase fatigue. For anyone who’s ever felt sluggish or irritable in the heat, dehydration was likely a culprit. Staying hydrated helps regulate body temperature, transport nutrients, protect joints, and optimize physical performance.

Pair that with regular movement—even 20–30 minutes a day—and you've got a powerful combo to support your metabolism, mood, blood sugar balance, digestion, and overall well-being. However, when it’s too hot outside, the key is to bring the workout indoors and fuel up with water-rich foods throughout the day.

Let’s break it down with 10 hydrating foods and snacks, and 10 easy indoor activity ideas to keep you feeling fresh, strong, and energized all summer long.

 10 Hydrating Foods & Snacks

Hydrating foods can account for up to 20–30% of your daily fluid needs. They’re a great way to supplement water intake while also providing essential nutrients, including electrolytes and fiber. Here’s what to eat more of:

1. Designer Wellness Protein Smoothie
   A refreshing, ready-to-drink option that fuels muscle repair while keeping you hydrated with added electrolytes.
   
   

2. Fruit-Based Smoothies
   Use hydrating bases, such as coconut water or almond milk, with a DesignerWellness protein powder, like Designer Egg, and blend in frozen berries, spinach, cucumber, and melon for a cool, nutrient-rich snack.
   
   

3. Smoothie Bowls
   Turn your smoothie into a meal! Topped with sliced fruits like kiwi, strawberries, add Designer Greens and bananas, they offer a thicker, spoonable option with crunch and hydration.
   
   

4. Cucumber Salad with Mint & Lime
   Cucumbers are 96% water and pair perfectly with fresh herbs and citrus for a cooling midday dish.
   
   

5. Cut-Up Raw Veggies & Hummus
   Bell peppers, celery, cherry tomatoes, and carrots are crisp, hydrating, and packed with vitamins. Add hummus for protein and healthy fats.
   
   

6. Chilled Gazpacho or Cucumber-Yogurt Soup
   Cold soups are a delicious way to hydrate while getting in fiber, antioxidants, and flavor.
   
   

7. Watermelon Cubes
   This summer staple is 92% water and contains lycopene and natural electrolytes like potassium to help with rehydration.
   
   

8. Fresh Strawberries & Berries
   With over 90% water content, berries also offer antioxidants that protect your skin from sun damage.
   
   

9. Yogurt Parfait with Fruit & Chia Seeds
   Plain Greek yogurt is about 88% water and a great source of calcium and protein. Chia seeds absorb water and create a satisfying texture that supports hydration.
   
   

10. Coconut Water or Electrolyte Ice Pops
    Perfect post-workout or as a hot-day treat, coconut water is packed with potassium, sodium, and magnesium.
    
    

Why It Matters: Hydration & Mood

Dehydration doesn’t just dry you out—it can throw your entire system off balance. When you’re dehydrated:

• Energy dips and you feel more sluggish
  
  

• Mood changes—you may feel anxious, irritable, or have difficulty concentrating
  
  

• Workout performance declines, especially endurance and strength
  
  

• Digestion slows, increasing bloating or constipation
  
  

• Appetite can increase, which can lead to overeating when the body is really just thirsty
  
  

By incorporating hydrating foods and staying hydrated with consistent fluids, you help your body function better, feel sharper, and naturally regulate hunger cues.

10 Indoor Movement Ideas

Heat wave? No problem. These indoor-friendly movement ideas help you stay consistent with exercise, without risking sunburn or overheating.

1. SilverSneakers Walking or Strength Videos
   Perfect for all levels—especially older adults—these guided videos use low-impact exercises to improve balance, stamina, and strength.
   
   

2. PSfit YouTube Workouts
   A favorite for a reason! These dynamic, easy-to-follow home workouts use bodyweight training and simple cardio to keep you moving.
   
   

3. Walking Pad or Under-Desk Treadmill
   Get your steps in while watching your favorite show or during a work break. Low-impact, joint-friendly, and effective.
   
   

4. Treadmill Intervals
   Alternate between walking and light jogging or incline training. It boosts cardiovascular fitness in just 20 minutes.
   
   

5. Indoor Cycling
   Hop on your stationary bike for a guided class or freestyle ride while listening to a podcast. Great for leg strength and stamina.
   
   

6. Home Weight Training
   Grab dumbbells or resistance bands for a strength circuit. Try 2–3 sets of squats, lunges, presses, and rows.
   
   

7. Glo Yoga Platform
   Explore yoga flows from restorative to power vinyasa. Add cooling pranayama like Sitali breath for even more heat relief.
   
   

8. Online Strength Apps
   Apps like FitOn, Nike Training Club, or You Are Your Own Gym offer customized indoor routines for any fitness level.
   
   

9. Balance or Mobility Work
   Do a 10-minute video on posture, mobility, or fall prevention. These subtle routines are essential for longevity.
   
   

10. Dance or Aerobic YouTube Routines
    Need a mood boost? Dance cardio gets the blood flowing, burns calories, and makes exercise fun.
    
    

Sample Daily Schedule to Pair Food + Movement

Final Takeaways

• Hydrate with intention: Combine fluids with water-rich whole foods to boost absorption and energy.
  
  

• Fuel and move together: Hydration supports performance; movement supports hydration through lymphatic flow and digestion.
  
  

• Cool the body and mind: Indoor workouts plus chilled, nourishing foods create an environment where your body can thrive.
  
  

• Make it easy and accessible: Keep prepped veggies and shakes in the fridge, use free workout apps, and find joy in the process.
  
  

By building hydration and movement into your day—on your terms—you’ll not only beat the heat, but build a strong, sustainable summer routine.

Created by Ginger Cochran, MS, RDN, CDCES, RYT