Creative Ways to Stay Hydrated this Summer
As the temperatures rise, staying hydrated becomes even more crucial for our health and well-being. But let's face it – drinking plain water all day can get a little boring. That's why I'm excited to share some fun and creative ways to keep your hydration game strong this summer!
Signs of Dehydration: thirst, dry mouth and lips, dark yellow urine, decreased urine output, fatigue, dizziness or lightheadedness, dry skin, headache, irritability, lack of concentration. Dehydration can also show up as increased hunger. Don't wait until you experience these signs, start hydrating before you're even thirsty!
How much water do I need? According to the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
(Mayo Clinic 2022)
Making Hydration More Fun!
1. Infused Water
Jazz up your water with fresh fruits, herbs, and even veggies! Try combinations like:
Cucumber & Mint
Strawberry & Basil
Lemon & Ginger
Watermelon & Mint
Just add the ingredients to a pitcher of water, let it sit for a couple of hours, and enjoy a refreshing twist on plain water.
2. Herbal Iced Teas
Herbal teas are a great way to stay hydrated and add some flavor variety. Brew a large batch of your favorite herbal tea, let it cool, and pour it over ice. Add a slice of lemon or a sprig of mint for an extra touch. Twinings Tea brand even makes cold brew tea bags, try them out!
3. Hydrating Foods
Did you know you can eat your way to better hydration? Foods with high water content like watermelon, cucumbers, oranges, and strawberries are perfect for snacking and keeping hydrated.
4. Coconut Water
Packed with electrolytes, coconut water is a great natural option for rehydration. It’s especially good after a workout or a hot day outside.
5. Homemade Popsicles
Blend your favorite fruits with a bit of water or coconut water, pour into molds, and freeze. These homemade popsicles are a fun and tasty way to cool down and stay hydrated.
6. Smoothies
Combine your favorite fruits, veggies, and a liquid base (like water, coconut water, or milk) for a hydrating and nutritious smoothie. Add some ice cubes for extra chill.
7. Soups and Broths
Light soups and broths can be a comforting way to increase your fluid intake. Opt for clear, broth-based soups that are lower in sodium to avoid dehydration.
8. Hydration Reminders
Sometimes we just forget to drink! Set reminders on your phone or use a hydration app to keep track of your water intake throughout the day.
Remember, staying hydrated doesn’t have to be a chore. With these fun and delicious ideas, you'll be sipping and savoring your way to better hydration all summer long!