With the Summer solstice just a few days away, we should focus on answering the question of how to stay hydrated in Summer. Staying hydrated is more important than ever as the heat is quickly picking up. Spending any time outside in the sweltering heat can quickly deplete your body’s water reserves, leading to dehydration and many health issues. This guide will provide essential tips, tricks, and insights to stay well-hydrated all summer long.

Why Hydration is Crucial in the Summer Heat

Hydration is a crucial foundation of good health, but it’s vital during the summer months. The intense heat increases the rate at which your body loses water through sweat. Without proper hydration, you may experience fatigue, dizziness, and even heatstroke. Simply put, without proper hydration, you could end up very sick. Understanding the importance of hydration can help you enjoy the summer while keeping health risks at bay.

How Much Water Do You Really Need?

Years and years ago, it was determined that you should drink eight glasses of water a day. In theory, that’s a good starting point, but other factors come into play when determining how much water you should drink each day.

  • Age
  • Weight
  • Activity Amount
  • Caffeine Consumed
  • Weather

A good starting point is to aim for half your body weight in ounces of water each day. For example, if you weigh 150 pounds, try to drink 75 ounces of water daily.

You may need to tweak it. For example, if you consume a lot of caffeine, increasing your water will be necessary to offset the dehydration from caffeine.

Start with your base number and add 8oz at a time from there to see what works best for you.

Tips and Tricks to Stay Hydrated

Hydration Hacks: Fun and Easy Ways to Drink More Water

Drinking plain water can sometimes feel like a chore and boring. Make things more fun by infusing your water with fruits, herbs, or a splash of juice. Lemon and tangerines are a favorite combination in this house. Not only does it taste good, but it adds a bit of Vitamin C to the mix, too.

Carry a reusable water bottle with you and set reminders on your phone to take sips throughout the day. There’s a reason the Stanley obsession hit hard. Not only were people excited to have a cute water bottle, but they also realized that drinking more water made a big difference in their overall health.

Believe it or not, there are some fruits and vegetables that can help with hydration too. Eating water-rich foods like cucumbers, watermelon, and oranges can also help boost your hydration levels.

Best Hydration Practices for Outdoor Activities

If you’re planning to spend time outdoors, it’s crucial to stay ahead of your hydration. My kids are the first to complain but I’d rather them overhydrate than end up dehydrated!

Drink water before, during, and after any activities you are doing outside. Even if it’s just hanging out at the beach in the Summer heat.

Use a hydration pack for long hikes or bike rides, and take regular breaks to rehydrate.

Remember, thirst is not always a reliable indicator of dehydration, so make it a habit to drink regularly.

Beyond Water: Other Hydration Options

The Best Hydrating Drinks Other Than Water

While water should always be your go-to, other beverages can also contribute to your hydration needs.

Coconut water, herbal teas, and milk are great alternatives. They bring in other minerals that can help keep you hydrated longer and replenish what you sweat out in the heat.

Kids these days might try and convince you that a Prime will solve their problems, however be mindful of drinks with high sugar content or drinks with certain minerals in them. They could have the opposite effect you are looking for.

DIY Hydration Drinks: Recipes to Try at Home

The best way to know what’s going into your drinks will always be making it at home. Creating your own hydration drinks can be both fun and beneficial. As someone who is gluten-free, this CAN be a concern with premade electrolyte drinks.

Try making a refreshing cucumber-mint water or a tropical pineapple-coconut electrolyte drink. These homemade beverages can provide not only hydration but also essential vitamins and minerals to keep you energized throughout the day.

The Role of Electrolytes in Staying Hydrated

Electrolytes, such as sodium, potassium, and magnesium, are minerals that help balance the fluids in your body. When you sweat, you lose electrolytes, which can lead to muscle cramps and other issues. Including electrolyte-rich foods and drinks in your diet, especially after intense physical activity, can help replenish what you’ve lost and maintain proper hydration.

Staying hydrated in the summer is essential for maintaining good health and preventing dehydration. Incorporating hydrating foods, drinks, and practices into your daily routine can make a significant difference.

Make hydration a priority, especially during the hot summer months. By staying aware of your fluid intake and making small changes to your habits, you can enjoy the summer to the fullest without compromising your health.


Kristin Longacre

Hey There, I’m Kristin, a gluten-free nutrition coach helping gluten-free families adjust to their new lifestyle.

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