Summer Hydration: Getting Enough to Drink on Hot Days


You already know the importance of staying hydrated. And while you can get dehydrated all year long, you’re more susceptible to dehydration during the summer months. This is because we lose fluid when we sweat. And to replace that fluid, we need to drink more water than we do in cooler months. 

And no – those extra ice cubes in your ice tea aren’t enough! To properly stay hydrated during the summer months, you’re going to need to make a conscious effort to drink more water. Here are some tips to make sure you’re drinking enough water while you’re enjoying the summer heat. 

Invest in a reusable water bottle

If you don’t already have one, make sure to invest in a reusable water bottle. Not only are reusable water bottles great for the environment, but they also provide a visual reminder that you should be drinking plenty of water. 

Purchase a reusable water bottle in a color and style that you like and get in the habit of carrying it around with you. When you’re sitting at your desk working and catch a glimpse of it, remember to take a few sips. Sipping water throughout the day is better than chugging it all at once!

Add some flavor 

Some people can’t stand the taste of plain water. Why would they want to drink something tasteless when they could enjoy a good glass of iced tea? However, remember, other drinks are full of calories and aren’t as hydrating. 

If you dislike the taste of water, consider adding some flavor to it. Many people enjoy fruit-infused water. Experiment with several types of fruit until you find one that you like. Popular fruit flavors to add to water include lemon, lime, and strawberry. Cucumber or mint can also add a splash of flavor to your water. 

Enjoy some juicy foods

Yes, it is possible to get water from food! While you might not be able to stay completely hydrated with this method, many summer treats will help you stay hydrated. Consider incorporating some of the following fruit into your diet this summer. 

Watermelons have high water content, as do grapefruit, cantaloupe, strawberries, tomatoes, and starfruit. In fact, tomatoes have the highest water content of any fruit! Cherry tomatoes are easy to pack in lunches or you could chop up a tomato to enjoy in your salad. They are also tasty on top of burgers. 

Track your water intake

To keep yourself at optimal health, use a hydration calculator to figure out your recommended daily water intake based on your activity level. Then, throughout the day, make sure you’re drinking enough water. Track how many times you refill your water bottle. 

You also want to keep track of what is coming out of your body. If you’re sweating more than usual or your urine is dark yellow, you need to drink more water. While you don’t want your urine to be crystal clear, you do want it to be a light yellow. 

Drink water first

Before you enjoy that glass of lemonade at the neighborhood pool party, reach for a glass of water first. While there is nothing wrong with enjoying a lemonade or iced tea on occasion, always make sure you drink water before enjoying a sugary drink. 

When you first start drinking in the summer, you’re more likely to chug the drink in an attempt to feel refreshed and rehydrated. And what better way to stay hydrated than by drinking water? So whenever you’re feeling hot, reach for your water bottle before reaching for that glass of wine. 

Signs of dehydration 

In addition to dark-colored urine, there are some other signs of dehydration that you should watch out for. If you’re feeling lethargic, headachy, nauseous, or irritable, try drinking some more water to see if that helps you feel better. 

If you’re ever out in the summer heat and you start feeling dizzy or faint, that could be a sign of severe dehydration. If this happens, move to a cool location and sip on water. If you’re still dizzy or lightheaded after a few minutes, you might want to consider contacting a medical professional. 

Final thoughts

Staying hydrated all year long is important, but even more so in the summer months because you’re more likely to experience dehydration. So no matter if you’re lounging by the pool or going for a run, make sure to bring a reusable water bottle along. Also, make sure that you wear plenty of sunscreen when heading outdoors!