Summer hydration tips on how to drink enough water

Summer hydration tips on how to drink enough water

Summer is in full swing and it’s hot! During this time of year, we can easily become dehydrated, sweat excessively and not get enough fluids. According to the Mayo Clinic, water is our body’s principal chemical component and makes up about 60% of our body weight. We depend on water to survive. But, unfortunately, many of us don’t drink enough H20.

Water serves many essential functions. It regulates body temperature, cushions and lubricates joints, flushes wastes, and is vital to cell development. Not to mention it moisturizes our biggest organ, our skin! Water is the real MVP.

Summer hydration tips on how to drink enough waterSo, are you getting enough water? I know it seems daunting and repetitive trying to drink 11 to 15 cups of water a day. A never-ending cycle that can be overwhelming to achieve. Luckily, it doesn’t have to be. Adding simple hacks to your daily hydration regimen can make all the difference. Here are a few simple tips to make drinking water fun and a treat for your taste buds.

Eat your hydration
One of the easiest ways to get more water and stay hydrated is by eating water-rich foods. Some fruits and vegetables contain a high content of water and are a juicy snack. As you’re planning out your 4-5 servings per day, incorporate a few of these into the mix.

Top water-rich fruits:

  • Watermelon
  • Strawberries
  • Cantaloupe
  • Honeydew melon
  • Lemons
  • Peaches
  • Asian pears
  • Blackberries
  • Nectarines
  • Pineapples

Summer hydration tips on how to drink enough waterAdd flavor to your water with fruit-infused hydration. Try a simple mix of strawberries and blueberries or an herbal mix of watermelon and a dash of rosemary (or cilantro) to 12-16 ounces of water. A guilty pleasure indeed.

Top water-rich vegetables:

  • Cucumbers
  • Lettuce
  • Celery
  • Zucchini and squash
  • Tomatoes
  • Bell peppers
  • Asparagus
  • Portobello mushrooms
  • Swiss chard
  • Cabbage

Summer hydration tips on how to drink enough waterCucumber Salad is a perfect summer side dish and contains two water-rich vegetables. Here’s the recipe.


  • 1 cup of diced cucumber
  • ½ cup of diced tomato
  • ¼ cup chopped red onion
  • 1 TBSP of extra virgin olive oil
  • 1/8 teaspoon sea salt
  • A pinch black pepper


  1. Combine all ingredients in a bowl.
  2. Enjoy!

Add flavor to your tea
Drinking tea is great all year round but is especially beneficial in summer months when the weather is warm. It’s an essential source of nutrients that can be served hot or cold. Whether you fancy herbal, green, or black tea, it’s a good way to hydrate since it’s mostly water.


  • Boosts the immune system
  • Is low in sugar and calories
  • Contains no calories
  • Contains no sugar
  • Hydrates the body
  • Is a good source of antioxidants
  • Gives an ideal amount of caffeine or no caffeine
  • Lowers risks of heart attack
  • Prevents cancer, diabetes, free radicals and obesity
  • Soothes the digestion system
  • Among other health benefits

While many people enjoy tea with sweeteners, if blood sugar and managing health is a concern, opt for unsweetened tea. And feel free to spruce it up! Adding a little flavor with fresh fruits, such as lemons, pineapples or strawberries, is a great way to sweeten any tea. The perfect summer thirst quencher.

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Summer hydration tips on how to drink enough water

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