Summer has arrived! You know what that means… days lounging on the beach or by the pool, bowls of fresh fruit like juicy watermelon and ripe cherries, and soaking up the sun!
Summer is the season for adventure, joy, vitality, and abundance. It invites us to step into the light, to laugh louder, live freer, and savor the world with all our senses. It’s a time for play, connection, and relaxation. The increased temperatures also make it a time to focus on our hydration! Hydrating in the summer isn’t just about quenching thirst — it’s about supporting your energy, mood, and body’s ability to keep cool and thrive.
Consider Clean Juice summer’s new best friend. Our fresh pressed and bottled organic juices are a delicious and nourishing way to stay hydrated after long days in the sun. There are several reasons to prioritize hydration during the summer season. Warmer temperatures and outdoor activities can lead our bodies to sweat more, increasing fluid loss. We must replenish those fluids, or we risk dehydration (1). As we sweat, we also lose electrolytes like sodium, potassium, magnesium, chloride, and calcium. These minerals are essential for regulating muscle function, energy, and hydration balance (2). Our bodies have to use more energy to stay cool and regulate our internal temperature by working a little extra hard to increase blood flow to the skin or sweat, increasing energy and water demands. The days are longer and we tend to be more active, traveling, exercising, playing, or moving, all of which will increase fluid needs (1). Dehydration can sneak up on us fast. Even mild dehydration can cause fatigue, headaches, dizziness, or changes in mood, so it’s important to stay on top of it (2).
Water is essential for maintaining hydration, supporting nearly every function in the human body such as regulating body temperature to lubricating joints and aiding in digestion (1). While drinking plain water is a foundational way to stay hydrated, our Clean Juice blends take hydration to the next level by incorporating a variety of fruits and vegetables that not only have high water content but also provide essential nutrients that support fluid balance and overall wellness (3).
The amount of fluid we should consume each day varies depending on age, body size, and health needs. The National Academy of Medicine recommends around 11 cups (88 ounces) per day for women and 15 cups (120 ounces) per day for men (4). Another good rule of thumb is to aim for half your body weight in fluid ounces. That may seem overwhelming for some that struggle to drink water, but remember — everything you drink including water, coffee, tea, fresh pressed juices, and milk count towards the goal. Additionally, consuming more hydrating fruits and vegetables in any form can increase your fluid intake as well. For example, eating just two servings of fruits and three servings of vegetables each day might provide about 15 ounces of fluid – just one ounce shy of two full glasses of water! (4)
Some hydrating fruits and vegetables are rich in electrolytes, such as potassium, and vitamins such as vitamin C and vitamin A. Vitamin C, commonly found in citrus fruits and strawberries, acts as a powerful antioxidant that supports the immune system and skin health, while vitamin A contributes to cell repair, vision, and a healthy mucosal barrier, which helps the body retain moisture (3). These anti-inflammatory and antioxidant properties may also help reduce oxidative stress, which can further support hydration by protecting cells from damage and promoting more efficient cellular function (3).
By blending these nutrient-rich, water-dense fruits and vegetables into our Clean Juice recipes, we create beverages that not only quench your thirst but also contain essential nutrients like vitamins and minerals helping you stay hydrated longer than with water alone. Whether you’re recovering from a workout, combating the summer heat, or just looking for a refreshing pick-me-up, our juices offer a delicious way to hydrate from the inside out.
This summer, we crafted a juice for ultimate hydration! Tell your local Clean Juice you want to Create Your Own juice and add these ingredients:
- Fresh pressed apple juice
- Fresh pressed cucumber juice
- Fresh pressed lemon juice
Coconut water is naturally rich in electrolytes, especially potassium, and is highly hydrating. Cucumber is a high-water content vegetable with a percentage of being 95% water (4). Apple adds mild hydration and natural sugars and minerals and lemon offers a refreshing touch with a bit of vitamin C (3,4). This hydration hack is excellent for post-workout recovery, hot summer weather, and general hydration.
So how do our other juices stack up on the hydration scale? Well, we ranked them just for you!
- The Immunity One: orange, carrot, pineapple, turmeric, lemon 6/10
- The Wake-up One: orange, lemon, ginger 7/10
- The Detoxifying One: beet, cucumber, apple, celery, ginger 8/10
- The Energy One: orange, carrot, beet, apple, celery, ginger 7/10
- The Protection One: spinach, pineapple, cucumber 8/10
- The Glow One: spinach, kale, apple, cucumber 7.5/10
- The Hardcore One: celery, cucumber, spinach, kale, lemon 9/10
- The Celery One: celery, lemon 9/10
- The Hydrating One (use our Create Your Own option): 10/10
In addition to getting your juice fix with us at Clean Juice, there are a few other easy ways to stay hydrated this summer.
Make it a habit to bring a thirty-two ounce refillable water bottle with you wherever you go! This simple trick can help you stay hydrated and increase your water intake. If you’re not a fan of plain water, you can enhance its flavor by adding fresh herbs, fruits, and vegetables. For example, try infusing your water with slices of lemon and strawberries, or mint leaves and cucumber slices. You can also explore other hydrating options like herbal tea, coconut water, or incorporating a pure electrolyte supplement into your daily water intake (Check out our electrolytes at Clean Juice too!) Don’t forget to boost your fruit and vegetable consumption and set reminders on your phone to ensure you’re staying on track with your hydration goals.
Celebrate the summer season at Clean Juice with our two new refreshing drinks – Ocean Waves and Pineapple Breeze! These delightful blends capture the essence of summer days and sunsets in a cup. Available for a limited time starting June 18. Here’s to a vibrant and nourishing summer!
Disclaimer: The information and statements provided have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is not meant to serve as medical advice or replace professional medical guidance. Clean Juice does not claim that its products can cure, treat, or alleviate any health conditions. It is recommended to consult a healthcare provider before making any significant changes to your diet or lifestyle.
Sources:
- Surapongchai J, Saengsirisuwan V, Rollo I, Randell RK, Nithitsuttibuta K, Sainiyom P, Leow CHW, Lee JKW. Hydration Status, Fluid Intake, Sweat Rate, and Sweat Sodium Concentration in Recreational Tropical Native Runners. Nutrients. 2021 Apr
- Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
- Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Micronutrient Intake, Imbalances, and Interventions. [Updated 2023 Sep 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597352/
- Godman, H. (2024, July 1). Using food to stay hydrated. Harvard Health. https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated
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