Hydration is a key part of nutrition that most often gets overlooked. Drinking enough water helps to regulate body temperature, deliver nutrients to cells, keep joints lubricated, and even improve sleep and mood. 

During the hot weather months, it’s even more important to make sure you are staying hydrated. 

Common Signs You Are Dehydrated:

• Feeling thirsty

• Dark yellow urine

• Feeling tired/dizzy/lightheaded

• Dry skin

• Decreased skin elasticity

• Heart palpitations

• Low blood pressure

• Altered mental state

How Much Water Should You Be Drinking

The typical recommendation we are all familiar with is to drink eight 8-fluid-ounce glasses per day. However, research shows that to account for all avenues of water loss, you should aim to drink 2.5-3.5 liters of water per day or 84-120 ounces of water per day.

Sounds like a lot of water, right? It is! But remember, other things besides water will count towards your recommended fluid intake. Think crisp, juicy foods in season during the summer like cucumber and watermelon which have high water content. 

Here are some tips to help you stay hydrated this summer!

1) Plan Ahead

Think about what is preventing you from staying hydrated. Is it the taste of plain water? Do you simply forget? Do you prefer something more flavorful? 

Once you figure out what the reason is, you can work on a plan to get yourself more hydrated. For example, if it’s simply a matter of forgetting, you can set reminders on your phone to hydrate, set a big water bottle next to your workstation and keep sipping throughout the day. Also, keep a bottle of water to drink first thing when you wake up!

If it’s the taste, consider flavoring water with fresh herbs and fruit and making a fun “spa water”. 

You can even use apps like this one to help track your fluid intake and remind you to hydrate. This app even accounts for fluid losses throughout the day so you can accurately replenish. Not to mention, you get to pick a cute animal as your water reminder :)

I have also seen some super stylish canteen purses on the subway to carry over your shoulder for hydration on the go. Check them out here. 

2) Be Mindful Of Dehydrating Fluids/Foods

Especially during the hot summer months, it’s important to be mindful of fluids and foods that can negatively impact your hydration. 

Sugar-sweetened beverages like soda have a hypernatremic effect in the body, meaning that they draw water from your tissues and deplete fluids from your body. The caffeine in coffee acts as a diuretic in the body by inhibiting sodium reabsorption. Your favorite salty snacks like chips, popcorn, and pretzels cause an influx of sodium into the body which can pull water from your body’s cell leading to dehydration.

Try to be mindful of fluids and foods that can dehydrate and always follow the 1:1 ratio. For every one cup of coffee, soda, alcohol, etc., have one cup of water to replenish. 

3) Eat Hydrating Foods

To reach your fluid intake goals for the day, aim to include foods with high water content. Remember, these contribute to your overall fluid intake for the day!

Here are a few foods with high water content, but there are plenty of others as well!

• Watermelon - 92% water

• Oranges - 88% water

• Cucumbers - 95% water

• Broths and soups - 92% water (be mindful of sodium content)

• Yogurt - 88% water

• Bell peppers - 92% water

• Berries - 91% water

Make a point every day to reach your fluid intake goals. This will significantly impact your energy, sleep, mood, and overall health!