Summer Hydration Hacks

June 7, 2024


As we move into warmer weather, it’s important to take care of ourselves while enjoying the summer sun. As temperatures rise this weekend, the need for proper hydration becomes more critical than ever. During the summer months, our bodies lose water at an accelerated rate through sweat, and maintaining adequate fluid levels is essential for staying healthy and active. Dehydration can sneak up on you, and may leave you confused as to why you feel fatigued. Continue reading to learn more about the importance of hydration, as well as some tips and refreshing recipes to keep you hydrated all summer long!

Importance of hydration:

Water is essential for regulating body temperature, which is particularly important in the hot summer months. As we sweat, water evaporates from our skin, cooling us down and preventing overheating. It also plays a pivotal role in delivering nutrients to our cells; being a primary component of blood, water ensures that nutrients are efficiently transported to cells in our bodies. Adequate hydration is also important for proper functioning of our organs, from aiding digestion to supporting kidney function. Additionally, staying well-hydrated can improve sleep quality and enhance cognitive abilities, ensuring we can think clearly and be productive. Dehydration can also dampen our mood, leading to irritability. We can often mistakenly feel hungry when what our body really needs is water. Because of all of these reasons and more, keeping up your water intake this summer is essential!

How much water to drink:

The amount of water we need to consume to stay hydrated varies depending on height and weight, gender, health conditions, and activity level. Through sweating, breathing, and eliminating waste, the body loses 2-3 quarts of water a day. While the amount of water each of us needs is highly individualized, Harvard Health recommends an average of 15.5 cups a day for men and an average of 11.5 cups a day for women.

Tips for staying hydrated:

  • Cary a reusable water bottle with you wherever you go. This helps with regular drinking throughout the day, rather than drinking a lot at once. Drinking water regularly throughout the day will lessen frequent urination problems.
  • If you find water boring, try water flavored with fruits or vegetables - lemon, cucumbers, or berries are commonly used.
  • Many fruits and vegetables have high water content and can contribute to keeping you hydrated - fill your diet with fruits and veggies!
  • Limit caffeinated beverages: While caffeinated beverages often contain water, they also promote increased urination, so it’s best if these are not your primary source of hydration. This doesn’t mean cutting out caffeine completely, but rather relying on plain water as a primary hydration source.
  • Try drinking water at different temperatures to see what you like best.
  • Drink a glass of water first thing in the morning to jumpstart your hydration.
  • When you feel hungry for a snack, make sure to drink some water in case your body is actually dehydrated. Or snack on a piece of fruit high in water content!

Sometimes we need a little extra flavor to keep us properly hydrated. If plain water isn’t cutting it on a hot summer day, try one of these refreshing drinks instead!

Enjoy the summer weather, and stay hydrated!


By Sophia Orsinelli

JVC Northwest AmeriCorps Team Member