When the summer sun is upon us, it’s common advice to hear “drink more water.” But staying hydrated doesn’t have to mean only plain water. You can keep your body cool with fun, tasty methods. Let’s explore some easy tips, and a few recipes, to help you beat the heat and stay hydrated.
Hydration Through Foods
Drinking water is important, but you can also eat your water. Many fruits and veggies have a very high-water content. For example, watermelon and cucumber are about 90% water, so consuming them helps you hydrate. Other foods that are naturally juicy (like oranges, berries or lettuce) also add to your fluid intake. Plus, food gives you extra nutrients and flavor, making hydration more fun.
Do You Need Electrolytes?
In hot weather, it helps to know about electrolytes. These are minerals (like sodium from salt and potassium) that your body uses to balance fluids. When you sweat a lot, you lose water and some of these minerals, so water alone might not be enough. To replace them, you can add a tiny pinch of salt and a splash of 100% fruit juice to your water. Eating a banana (for potassium) or other healthy snacks with some salt can help too. Most of the time, drinking water and eating balanced meals gives you plenty of electrolytes. But on an extra hot day or after heavy sweating, a little electrolyte boost helps your body hold onto water better so you stay hydrated more easily.
Summer Habits That Dry You Out
Certain summer habits can make you lose water faster. For example, playing sports or running around in the hot sun makes you sweat and lose water fast. Even if you’re just sitting outside in high heat, you’ll sweat more than usual. And drinks with caffeine or alcohol (like lots of coffee, tea or beer) can make you urinate more, which means losing extra fluid.
How can you tell if you might be dehydrated?
Your body gives warning signs. A dry or sticky mouth and feeling thirsty are usually the first clues. You might also feel a bit tired or dizzy, or even get a mild headache. You can also check your urine: if it’s dark yellow, it means you need more fluids (pale or clear is a good sign). If you notice any of these, don’t wait and drink some water or have a hydrating snack. It’s best to sip continually throughout the day before you get extremely thirsty.
Easy Recipes for Staying Hydrated
Fruit & Mint Infused Water
Ingredients: 8 cups cold water, 1 cup sliced fruit (like strawberries or orange), a handful of mint leaves.
Steps: Put the fruit and mint into a large pitcher. Pour in the water and stir. Let it sit for 5-10 minutes so the flavor infuses. Pour into glasses (add ice if you like). Sip and enjoy!
Watermelon Cucumber Salad
Ingredients: 4 cups watermelon cubes, 2 cups cucumber chunks, juice of 1/2 lime, a few mint leaves (chopped), a pinch of salt (optional).
Steps: In a bowl, combine the watermelon and cucumber. Drizzle the lime juice on top and add the mint leaves. Toss gently. Add a tiny pinch of salt if you like (it brings out sweetness). Serve this salad chilled for a hydrating, cooling treat.
Citrus Electrolyte Ice Cubes
Ingredients: 1 cup water, 1 cup 100% orange juice (or a mix of orange & lemon juice), 1/8 teaspoon salt.
Steps: Stir together the water, juice and salt until the salt dissolves. Pour into an ice cube tray and freeze. Drop a few of these citrus cubes into a glass of water or seltzer whenever you need a quick, tasty electrolyte boost.
Stay Cool and Hydrated
Staying hydrated is key to feeling good in hot weather. It doesn’t have to be hard or boring. With these tips and recipes, you can enjoy summer and keep your body happy. Stay cool, and cheers to proper hydration!
By Cassie Story, RD, Nutrition Subject Matter Expert
