Summer brings longer days, warmer temperatures, travel, outdoor activities, and changes to the routines that normally keep us feeling our best. With more time in the sun and busier schedules, it can be surprisingly easy to overlook two essential everyday habits: adequate hydration and a balanced diet rich in dietary fiber.
Water and fiber each play distinct roles in the body, but they work especially well together when it comes to supporting digestive health and regularity. Fiber helps support normal digestive function, while fluids help the digestive system process fiber more comfortably.*
Sunfiber®, a clinically researched soluble prebiotic fiber made from partially hydrolyzed guar gum, can offer a convenient way to supplement dietary fiber intake. Because it dissolves easily in many foods and beverages without adding noticeable flavor or a thick texture, Sunfiber can fit naturally into a balanced summer wellness routine.
Why Summer Can Disrupt Your Digestive Routine
Summer schedules often look different from the rest of the year. Vacations, road trips, outdoor events, barbecues, and spontaneous plans may change what and when you eat.
Three common summer challenges include:
Higher Temperatures
The body loses fluid through perspiration, particularly during warm weather and physical activity. Drinking fluids regularly throughout the day can help replace what is lost, but is even more important during the hot summer months.
Changes in Eating Habits
Travel and social events can sometimes mean fewer whole grains, fruits, vegetables, beans, and other fiber-containing foods.
Irregular Routines
When usual meal, sleep, and activity schedules change, familiar digestive habits may change as well.
These shifts do not mean summer wellness needs to become complicated. Paying attention to both hydration and fiber can promote a more consistent digestive routine.
How Hydration Supports Digestive Wellness
Water supports many normal functions throughout the body. Within the digestive system, adequate fluid intake helps support the normal movement of food and waste through the gastrointestinal tract.
Hydration needs differ from person to person and may be influenced by:
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- Temperature and humidity
- Physical activity
- Age
- Body size
- Pregnancy or breastfeeding
- Certain medications or health conditions
- Fluid obtained through foods and other beverages
Rather than relying on one universal number, it can be helpful to drink fluids consistently throughout the day and pay attention to how your body responds.
Water is not the only source of hydration. Foods such as watermelon, berries, oranges, cucumbers, tomatoes, soups, and yogurt also contribute fluid to the diet.
General Signs Associated With Hydration
Hydration cannot be assessed perfectly from a single sign, but the body may provide general clues.
Signs commonly associated with adequate hydration may include:
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- Urine that is pale yellow
- A mouth that does not feel unusually dry
- Normal thirst levels
- Regular fluid intake throughout the day
- Feeling comfortable during normal daily activities
Signs that may occur when fluid intake is too low can include:
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- Increased thirst
- Dry mouth
- Darker urine
- Urinating less often than usual
- Headache or lightheadedness
- Feeling unusually tired
These signs can have many possible causes and are not a diagnosis of dehydration. Persistent, severe, or concerning symptoms should be discussed with a qualified healthcare professional.
Why Fiber Matters
Dietary fiber is found naturally in plant foods, including:
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- Fruits
- Vegetables
- Beans and lentils
- Whole grains
- Nuts and seeds
Fiber supports digestive health in several ways. Some fibers add bulk to stool, some hold water, and certain fermentable fibers help nourish beneficial bacteria in the digestive tract.*
General dietary recommendations often suggest approximately 25 grams of fiber per day for women and 38 grams per day for men, although individual needs vary by age, calorie intake, and other factors.
Many adults fall short of their recommended daily fiber intake. Adding fiber gradually through a variety of foods, and using a fiber supplement when appropriate, can make daily goals feel more manageable.
Soluble and Insoluble Fiber
Fiber is commonly grouped into two broad categories, although many foods contain a combination of both.
Soluble Fiber
Soluble fiber disperses or dissolves in water. Certain soluble fibers can help support digestive regularity and may be fermented by beneficial bacteria in the gut.*
Sources may include:
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- Oats
- Barley
- Beans
- Apples
- Citrus fruits
- Certain fiber supplements
Insoluble Fiber
Insoluble fiber does not dissolve in water. It contributes bulk to stool and supports the normal movement of food through the digestive tract.*
Sources may include:
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- Wheat bran
- Whole grains
- Nuts
- Seeds
- Many vegetables
A varied diet that includes different fiber-containing foods can provide a useful mixture of fiber types.
Why Fiber and Hydration Work Better Together
When increasing fiber intake, it is also important to pay attention to fluids. Certain fibers interact with water within the digestive tract, so adequate hydration can help support comfortable digestion.
Increasing fiber too quickly, especially without sufficient fluid, may lead to temporary digestive discomfort in some people.
A gradual approach is often easier:
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- Add fiber-rich foods slowly.
- Drink fluids regularly throughout the day.
- Follow the serving directions for fiber supplements.
- Give your digestive system time to adjust.
- Speak with a healthcare professional when you have questions about your individual needs.
The goal is not to make dramatic changes overnight. Small, consistent habits are often easier to maintain.
Spotlight on Sunfiber
Sunfiber is a clinically researched soluble prebiotic fiber called partially hydrolyzed guar gum, commonly abbreviated as PHGG.
It helps support:
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- Digestive health*
- Regularity*
- The growth of beneficial intestinal bacteria*
Sunfiber is also low viscosity, meaning it does not create the heavy, gel-like consistency associated with some fiber supplements. It dissolves easily in many foods and beverages and is designed to have minimal effect on taste or texture.
Sunfiber is Monash University Low FODMAP Certified™, providing additional reassurance for individuals who follow a low FODMAP eating plan. A low FODMAP diet should be followed with guidance from a qualified healthcare professional or registered dietitian.
As with any fiber supplement, follow the product directions and consider increasing intake gradually.
Easy Ways to Add Sunfiber to a Summer Routine
Sunfiber can be mixed into many everyday foods and drinks, making it convenient for home, work, or travel.
Try adding it to:
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- Water
- Smoothies
- Yogurt
- Overnight oats
- Applesauce
- Chilled soups
- Salad dressings
- Protein shakes
- Noncarbonated beverages
Always follow the preparation and serving directions shown on the product label.
Fiber-Rich Summer Foods
Summer produce makes it easier to build colorful meals and snacks that contain fiber and fluid.
Consider including:
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- Berries with plain yogurt
- Apples with nut butter
- Watermelon and other fresh fruit
- Vegetables with hummus
- Bean-based salads
- Oatmeal or overnight oats
- Whole-grain wraps
- Lentil or chickpea dishes
- Nuts and seeds
- Avocado on whole-grain toast
Rather than focusing on one “perfect” food, aim for variety across the day.
Simple Hydration Habits
Hydration can become easier when it is tied to routines you already follow.
Try these practical ideas:
Start the Day With Water
Have a glass of water with breakfast or alongside your morning Sunfiber routine.
Carry a Reusable Bottle
Keeping water within reach can serve as a helpful visual reminder.
Pair Beverages With Meals and Snacks
Make a drink part of the routine whenever you sit down to eat.
Add Flavor Without Adding Complexity
Try sliced citrus, berries, cucumber, mint, or flavor packet with water.
Choose Hydrating Foods
Fresh fruits, vegetables, soups, and yogurt can contribute to total fluid intake.
Drink More During Activity and Heat
Fluid needs may increase during exercise, prolonged outdoor activity, or particularly warm weather.
A Simple Summer Fiber-and-Hydration Routine
A consistent routine might look like this:
Morning
Drink water with breakfast and mix Sunfiber into a favorite food or beverage according to the label directions.
Midday
Include vegetables, beans, whole grains, or fruit with lunch. Refill your water bottle.
Afternoon
Choose a snack that combines fiber and fluid, such as fruit with nuts or vegetables with hummus.
Evening
Include a plant-based fiber source with dinner and continue drinking fluids based on thirst, activity, and personal needs.
There is no need to follow a rigid schedule. The most useful routine is one that feels realistic enough to repeat.
Common Summer Pitfalls
A few habits can make it harder to stay consistent:
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- Waiting until you feel extremely thirsty before drinking
- Increasing fiber intake too rapidly
- Taking a fiber supplement without following its fluid and serving directions
- Relying mainly on highly processed foods during travel
- Forgetting to pack water or fiber-containing snacks
- Assuming every person needs the same amount of fluid or fiber
When a routine gets off track, simply return to it at the next meal, snack, or opportunity. One imperfect day does not undo an otherwise balanced pattern.
Supporting Digestive Wellness All Summer Long
Hydration and fiber do not need to become another complicated wellness program. They are everyday habits that can fit into meals, snacks, travel plans, and active summer days.
By drinking fluids regularly, including a variety of fiber-rich foods, and using Sunfiber as directed to help supplement daily fiber intake, you can support digestive health and regularity throughout the season.*
Small choices made consistently can become lasting habits—and that may be the most realistic approach to summer wellness of all.
Important Information
Our articles are written to provide general information and education about nutrition, digestive wellness, and healthy lifestyle habits. They are not intended to replace personalized advice from a qualified healthcare professional.
People with kidney disease, heart conditions, fluid restrictions, gastrointestinal disorders, or other health concerns should speak with their healthcare provider before making significant changes to their fluid or fiber intake.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.