Let’s be real — when the temps climb, so does your body’s need for water.
And yet, most of us are under-drinking without even realizing it.
At One Shot Wellness, we believe hydration is the easiest and most overlooked way to boost your energy, performance, recovery, and mental clarity. Whether you’re crushing workouts, chasing your kids around, or doing yard work, staying hydrated is your secret weapon.
☀️ Why Hydration Hits Different in Summer
- You sweat more. Even just walking the dog = fluid loss.
- You dehydrate faster. Heat + humidity pull moisture from your body quicker.
- You lose key electrolytes. (Like sodium, potassium, and magnesium.)
- You feel tired and foggy faster. Your body is working overtime to keep cool.
Small dehydration symptoms sneak in — like headaches, low energy, or cravings — and we brush them off. But water could be the fix you didn’t know you needed.
🚨 Signs You’re Dehydrated (Besides Just Being Thirsty)
- Dark yellow pee
- Headaches or muscle cramps
- Dizziness/lightheadedness
- Constipation
- Sluggish energy or brain fog
- Increased cravings (especially salty or sweet)
If you’re thirsty, you’re already behind. Let’s stay ahead of it.
💧 How Much Water Do You Really Need?
A good general rule:
Body weight (lbs) ÷ 2 = ounces of water per day
So if you weigh 150 lbs → aim for at least 75 oz daily.
Add more if you’re:
✅ Working out hard
✅ Spending lots of time in the sun
✅ Drinking caffeine or alcohol
✅ Breastfeeding or pregnant
🧂 Don’t Forget the Electrolytes
Water alone isn’t always enough — especially in summer. When you sweat, you lose sodium, potassium, and magnesium — and without those, your body can’t function properly.
Electrolyte tips:
- Add sea salt + lemon to your water
- Try low-sugar electrolyte powders (LMNT, Liquid IV, Ultima or Nuun)
- Eat hydrating foods: cucumbers, watermelon, citrus, celery
🔁 Easy Ways to Stay Hydrated All Day
- Start your morning with 10–20 oz before coffee
- Keep a water bottle with you at all times
- Add fruit, mint, or citrus for flavor
- Drink before meals, not just during workouts
- Set reminders if you’re busy or forgetful
- Track your water intake for 3–5 days to build awareness
🏋️♀️ Water + Workouts
Before you train, your hydration matters. Even mild dehydration reduces strength, endurance, and coordination.
Post-workout? Hydration = recovery, reduced soreness, and better muscle repair.
One Shot Tip:
We remind our members constantly — sip water before, during, and after class. Don’t wait until you’re gasping for a drink.
✨ Your One Shot Challenge:
Track your water for the next 3 days.
Notice how your body feels when you actually hit your hydration goals — better energy, clearer mind, even fewer cravings.
Hydration might just be the “missing link” you didn’t know your routine needed.
