Hydration & Fiber: Your Summertime Duo for Digestive Wellness

Summer has a way of changing everything - our schedules, our meals, our travel plans, and sometimes even our bathroom routines.

Long days in the sun, weekends away, outdoor events, and spontaneous plans can make it surprisingly easy to forget two everyday essentials: drinking enough fluids and getting enough fiber.

Hydration and fiber each support the body in different ways, but they work especially well together when it comes to digestive wellness. Fiber helps support regularity and digestive balance, while fluids help your digestive system handle fiber more comfortably.*

Regular Girl® makes it easier to bring prebiotic fiber and probiotics into your routine without adding another complicated step. It mixes easily into many foods and drinks, making it a simple addition to busy summer days.

Why Summer Can Throw Your Gut Off Track

Summer routines are rarely predictable.

One day you are eating breakfast at home, and the next you are grabbing something on the road, heading to a barbecue, or spending the afternoon outside. These changes can affect what you eat, how much water you drink, and when you go to the bathroom.

Some common summertime challenges include:

Hotter Weather

Warm temperatures and outdoor activity can increase fluid loss through perspiration. That means your body may need more fluids than usual, especially on particularly active or hot days.

Changes in Eating Habits

Summer meals can be fun and delicious, but travel, picnics, and social events may sometimes mean fewer fruits, vegetables, beans, and whole grains.

A Different Daily Rhythm

Changes in sleep, meals, activity, and travel can affect familiar digestive patterns. Even small disruptions may make your gut feel a little less predictable.

The good news? Supporting your digestive routine does not need to become another full-time job. Paying attention to hydration and fiber can be a practical place to start.

Hydration Is About More Than Feeling Thirsty

Water supports nearly every system in the body, including the digestive system.

Within the gastrointestinal tract, fluids help support the normal movement of food and waste. Adequate hydration can also help your body process dietary fiber more comfortably.

There is no single hydration goal that works for everyone. Individual needs can vary based on:

• Temperature and humidity
• Physical activity
• Age
• Body size
• Pregnancy or breastfeeding
• Medications or health conditions
• The amount of fluid you get from food

Instead of focusing only on a perfect number, try drinking fluids regularly throughout the day and paying attention to how you feel.

And remember: water is not your only source of hydration. Foods such as watermelon, berries, oranges, cucumbers, tomatoes, yogurt, and soups can also contribute fluid to your diet.

General Signs You May Need More Fluids

Hydration cannot be measured perfectly by one symptom, but your body may offer a few general clues.

Signs often associated with adequate hydration may include:

• Pale yellow urine
• 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:

• Increased thirst
• Dry mouth
• Darker urine
• Urinating less often
• Headache or lightheadedness
• Feeling unusually tired

These signs may have many possible causes and should not be used to diagnose dehydration. Persistent or concerning symptoms should always be discussed with a qualified healthcare professional.

Why Fiber Matters for Everyday Digestive Wellness

Fiber is found naturally in plant foods, including:

• Fruits
• Vegetables
• Beans and lentils
• Whole grains
• Nuts
• Seeds

Different types of fiber support digestion in different ways. Some add bulk, some hold water, and certain fermentable fibers help nourish beneficial bacteria in the gut.

General dietary recommendations often suggest approximately 25 grams of fiber per day for women and 38 grams per day for men. Individual needs may vary based on age, calorie intake, and other factors.

Many adults fall short of these recommendations. Adding more fiber-rich foods gradually, and using a fiber supplement when appropriate, can make daily goals feel more manageable.

Soluble Fiber vs. Insoluble Fiber

Fiber is often grouped into two broad categories: soluble and insoluble.

Soluble Fiber

Soluble fiber disperses or dissolves in water. Certain soluble fibers may help support digestive regularity and can be fermented by beneficial gut bacteria.*

Foods containing soluble fiber may include:

• Oats
• Barley
• Beans
• Apples
• Citrus fruits
• Certain fiber supplements

Insoluble Fiber

Insoluble fiber does not dissolve in water. It adds bulk and supports the normal movement of material through the digestive tract.*

Foods containing insoluble fiber may include:

• Wheat bran
• Whole grains
• Nuts
• Seeds
• Many vegetables

Most fiber-rich foods contain a combination of fiber types, which is one reason variety matters.

Why Fiber and Hydration Make Such a Good Team

When you increase fiber, your fluid intake matters too.

Certain fibers interact with water in the digestive tract. Drinking enough fluids can help support comfortable digestion as your body processes that fiber.

Adding too much fiber too quickly - especially without enough fluids - may cause temporary digestive discomfort for some people.

A gentler approach may be easier:

• Add fiber gradually.
• Drink fluids consistently.
• Follow the serving directions on fiber supplements.
• Give your digestive system time to adjust.
• Speak with a healthcare professional about individual concerns.

There is no need to overhaul your entire routine overnight. Small steps are often easier to maintain.

Where Regular Girl Fits In

Regular Girl combines prebiotic fiber from Sunfiber® with probiotics in one easy-to-use daily powder.

Sunfiber is a clinically researched soluble prebiotic fiber made of partially hydrolyzed guar gum, also known as PHGG. It helps support digestive health, regularity, and beneficial intestinal bacteria.*

Regular Girl also contains probiotics that help support digestive balance.*

Another reason Regular Girl works well in everyday routines: it mixes easily into many foods and beverages without adding noticeable flavor, grit, or a thick texture.

Regular Girl is also Monash University Low FODMAP Certified™, providing added reassurance for individuals who follow a low FODMAP eating plan. A low FODMAP diet is best followed with guidance from a registered dietitian or qualified healthcare professional.

As with any fiber supplement, follow the label directions and consider increasing intake gradually.

Easy Ways to Add Regular Girl to Your Summer Routine

Regular Girl can fit into many familiar foods and drinks, making it convenient at home, at work, or while traveling.

Try mixing it into:

• Water
• Smoothies
• Yogurt
• Overnight oats
• Applesauce
• Protein shakes
• Chilled soups
• Noncarbonated beverages

Always follow the preparation and serving directions on the product label.

Fiber-Rich Foods That Feel Made for Summer

Fresh summer produce makes it easier to add color, flavor, fiber, and fluid to your meals.

Try:

• Berries with yogurt
• Apples with nut butter
• Watermelon or other fresh fruit
• Vegetables with hummus
• Bean salads
• Overnight oats
• Whole-grain wraps
• Chickpea or lentil dishes
• Nuts and seeds
• Avocado on whole-grain toast

You do not need one perfect food or one perfect meal. Aim for a variety of fiber-rich choices throughout the day.

Simple Ways to Stay More Hydrated

Hydration becomes easier when it is connected to habits you already have.

Start the Morning With Water

Have a glass of water with breakfast or alongside your morning Regular Girl routine.

Keep a Bottle Nearby

A reusable water bottle can be a simple visual reminder to take regular sips.

Pair Fluids With Meals and Snacks

Make a beverage part of the routine whenever you sit down to eat.

Add a Little Flavor

Try adding citrus, berries, cucumber, mint, or flavor packet to water.

Eat Hydrating Foods

Fresh fruits, vegetables, yogurt, and soups can contribute to your daily fluid intake.

Pay Attention on Active Days

Your fluid needs may increase during exercise, prolonged outdoor activity, or especially warm weather.

A Simple Summer Routine

Your routine does not need to look exactly like anyone else’s. The best routine is the one that fits your day well enough to repeat.

Here is one example:

Morning

Drink water with breakfast and mix Regular Girl into a favorite food or drink according to the label directions.

Midday

Add fruit, vegetables, beans, or whole grains to lunch and refill your water bottle.

Afternoon

Choose a snack that includes 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.

Simple, realistic, and repeatable wins every time.

Common Summer Habits That Can Get in the Way

A few everyday habits may make it harder to stay consistent:

• Waiting until you feel extremely thirsty to drink
• Increasing fiber too quickly
• Forgetting to follow fluid and serving directions with a fiber supplement
• Eating fewer fruits and vegetables while traveling
• Leaving home without water or a fiber-rich snack
• Assuming everyone needs the same amount of fluid or fiber

And when your routine gets off track? No guilt required.

Just begin again at the next meal, snack, or opportunity.

Your Summer Gut-Health Duo

Hydration and fiber do not need to become another complicated wellness program.

They are simple, everyday habits that can fit into summer meals, road trips, active afternoons, and mornings at home.

By drinking fluids regularly, eating a variety of fiber-rich foods, and using Regular Girl as directed to supplement your routine, you can help support digestive health, regularity, and digestive balance throughout the season.*

Because healthy habits do not have to be perfect. They just need to be realistic enough to come back to again and again.