Hydrated & Happy: How to Stay Nourished this Irish Summer

Practical wisdom for keeping your energy up when the sun — finally — shows up

Let's face it — the Irish summer can be a confusing season. One minute you're under a sideways drizzle; the next, you're beetroot-red from sitting in what you thought was just a bright cloud. Whether you're braving the muggy mist of a Kerry heatwave or jetting off to sunnier climes with your Factor 50, staying hydrated is one of the most useful things you can do for your energy, your mood and your brain. So let's do it the smart way — with a splash of common sense, a bit of nutritional know-how and some good old wisdom from around the world.

Water: The Original Wellness Tonic

Aim for around 1.5–2 litres a day — more if you're sweating, even if that sweating is entirely stress-related and happening indoors. Keep a bottle somewhere you'll actually see it: on the desk, next to the kettle, in the car. And try to hydrate before you caffeinate — start the day with a big glass of water, maybe with a squeeze of lemon or a splash of apple cider vinegar, before you reach for the coffee. Your digestion and your brain will both thank you.

Eat Your Water

Hydration isn't only about what you drink — what you eat matters too. Nature, in her reliable wisdom, offers up the most water-rich foods right when we need them most. Cucumbers, watermelon, strawberries (practically edible water balloons), lettuce, radishes, tomatoes — all in season now, all quietly keeping you hydrated while you get on with your day. Even cooked courgettes, a good broth-based soup, or a plate of lightly steamed greens all count towards your fluids.

“Nature offers up the most water-rich foods right at the moment we need them most. This is not a coincidence”

Electrolytes? Yay or Nay?

Salt gets a bad reputation, but we do need a little — especially when we're sweating. Electrolytes like sodium, potassium and magnesium keep your muscles and nerves working properly, and when you lose them through heat or exertion, plain water alone won't fully restore the balance. Bananas, avocado, spinach, yoghurt and coconut water are all good sources. A pinch of good sea salt on your food goes a long way too.

If you want something more targeted — after a long day in the garden, a flight, a festival, or one too many glasses of rosé — try this simple homemade electrolyte drink. No weird additives, no artificial colours, just the real thing.

HOMEMADE ELECTROLYTE DRINK

Mix the following into 500ml of still, filtered or mineral water:

- ¼ tsp unrefined sea salt (Celtic or Himalayan)

- ¼ tsp potassium salt (LoSalt or Nu-Salt)

- 1–2 tsp maple syrup or raw honey

- Juice of ½ lemon or lime

- Optional: a splash of coconut water

Shake or stir well. Sip slowly, especially if you've been in the heat, feeling foggy-headed or just a bit depleted. Keep chilled if you prefer it cold.

Hydration is a habit, not an emergency

If you're waiting until you're gasping, you're already mildly dehydrated. Sip little and often through the day rather than playing catch-up. Pair it with an existing habit — a few gulps before every meal, every time you check your phone, every cup of tea. It adds up faster than you'd think.

And the simplest check of all: look at the colour of your wee. Pale straw — you're doing well. Dark amber — drink up. The body doesn't lie.

Caffeine & Alcohol: The Dehydration Duo

Sorry, but iced coffee and pints don't count towards your fluid intake — I know, it's genuinely upsetting. Both caffeine and alcohol are diuretics, meaning they pull water out of the body rather than adding to it. The simple fix: follow every caffeinated or alcoholic drink with a glass of water. Not glamorous, but effective. If you're feeling fancy, a DIY spritzer — white wine, sparkling water, fresh citrus — is both delicious and a bit kinder to your hydration levels.

What the rest of the world knows about staying cool

Hot-climate cultures have been figuring this out for centuries, and their habits are worth borrowing. In Mexico, agua fresca — fruit blended lightly with water — is a daily staple. Try your own version with cucumber, mint and lime: refreshing, hydrating, and practically no effort. In the Middle East, warm tea is drunk in hot weather — it sounds counterintuitive, but it encourages gentle sweating and actually helps cool the body. Chilli works in a similar way, which is why spicy food and hot climates so often go together. In India, chaas — spiced buttermilk with cumin — is a traditional cooling drink; try it with coconut water and a pinch of sea salt and cumin if dairy isn't your thing.

Local hydration habits tend to carry generations of accumulated wisdom. Wherever you find yourself this summer — Kerry or Catalonia, Camp or the Canaries — it's always worth noticing what the locals are drinking to stay cool.

Hydration doesn't have to be another thing on the to-do list. With a few simple habits, some seasonal food and a little common sense, you can feel genuinely well this summer — whatever the weather decides to do. Listen to your body, sip wisely and keep those fluids flowing.

Sláinte. 💧