Ready to go have some fun? Stay cool and hydrated all summer long with these easy tips!

June 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.

 Are you already feeling the heat this summer? Do you experience heat stroke at least once every season? If so, staying hydrated is the key to surviving these scorching days.

But let's face it, staying hydrated can be challenging, and drinking plain water can get boring sometimes! Plus, how often do you forget to refill your water bottle?

This guide is here to help with recommendations on staying hydrated all summer. So grab a bottle of water and dive into some summer fun!

Benefits Of Staying Hydrated

Summertime is here, and that means it's time to soak up some sun and enjoy all the fantastic outdoor activities. But with all the fun in the sun, it's important to remember to stay hydrated. Drinking enough water is vital (literally) for keeping your body cool and energized during those hot summer days.

Hydration is also crucial for our overall health and well-being. Not only does drinking enough water help us maintain a healthy weight and improve our digestion, but it also keeps our skin looking fresh and glowing. And let's not forget that staying hydrated can even improve our mood and cognitive function!

Dehydration can have various adverse effects on the body, so it's important to know if you're dehydrated. Thirst is one of the most common signs of dehydration. And if you're feeling thirsty, it's likely that you're already dehydrated.

Other signs of dehydration include dark urine, fatigue, dizziness, and dry mouth. And if you're experiencing any of these symptoms, it's essential to drink plenty of water and other hydrating fluids to rehydrate your body.

How Much Water Do You Need?

So, just how much water do you need to drink every day? The U.S. National Academies of Sciences, Engineering, and Medicine provide the following recommendations for daily fluid intake in healthy adults living in temperate climates:

• Men: Approximately 15.5 cups (3.7 liters) of fluids per day
• Women: Around 11.5 cups (2.7 liters) of fluids a day

You don't have to get all these fluids from water — about 20% usually comes from other beverages like herbal tea and juice. But drinking a bit more water than you need is always better than not drinking enough, so many professionals recommend using the above recommendations as your target water intake.

Tips for Staying Hydrated In the Summer

The summer months make staying hydrated even more critical than usual. The weather is hotter, you're more likely to work up a sweat, and you might be so active that you forget to drink water!

If this sounds like you, let's raise a glass (or bottle) to staying hydrated and feeling our best — cheers to your health!

Here are some tips to help you stay hydrated during the summer:

• Drink plenty of water: Make sure to drink enough water throughout the day. Carry a water bottle wherever you go, and try to drink at least 8-10 glasses daily. Better yet, check out the daily fluid intake recommendations above and set your goal accordingly!
• Eat hydrating foods: Some foods have a high water content and may help you stay hydrated. Examples include watermelon, cucumber, celery, tomatoes, and strawberries. These foods won't count toward your water intake, but they'll help your body feel great.
• Avoid sugary drinks: Soda and sports drinks are high in sugar and can sometimes dehydrate you. And sports drinks are only necessary if you're doing an intense activity for over an hour straight. It's usually best to stick to water or unsweetened beverages instead.
• Take breaks from the sun: Spending too much time in the hot sun can cause you to sweat excessively and lose fluids. So take regular breaks in the shade or indoors to help regulate your body temperature. And remember to wear sunscreen! Sunburns can contribute to heat stroke.
• Use electrolyte supplements: If you are engaging in intense physical activity or spending a lot of time outdoors in the heat, consider using electrolyte supplements to help replenish lost fluids and minerals. They're healthier than most sports drinks and beneficial for athletes and anyone staying highly active for over one hour.

Remember that staying hydrated is crucial to maintaining your health and well-being, especially during summer. Following these tips can help ensure your body gets the fluids it needs to function correctly.

How To Remember To Hydrate

Sure, you know that staying hydrated is essential for your overall health and well-being. But it's easy to forget to drink enough water throughout the day! So check out these tips to help you remember to hydrate and make it fun at the same time.

• Reminders: Try setting reminders on your phone or computer to drink water throughout the day. You can even set up a fun notification sound or message to make it more enjoyable. For example, "It's time to hydrate like a boss!"
• Water bottle guide: Another fun way to remember to hydrate is to use a water bottle with markings on the side to track your progress. You can set goals for how much water you want to drink each hour or throughout the day and then use the markings to keep track of your progress.
• Flavor your water: Adding flavor can also make hydrating more fun. For example, try infusing your water with fresh fruit or herbs or adding a splash of juice or a flavored water enhancer. This can make drinking water much more enjoyable and help you hydrate throughout the day.

Remember, staying hydrated doesn't have to be a chore. With a bit of creativity and effort, you can make it enjoyable while still taking care of your health. So grab your water bottle, set some reminders, and have fun staying hydrated!

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