With the dog days of summer in full swing, That means staying hydrated is more crucial than ever. Proper hydration will help you stay energized during the long summer days and support other bodily functions like temperature regulation, and digestive and cognitive performance. Whether you’re an athlete, a busy professional, or simply looking to boost your hydration routine, here are some tips to keep you adequately hydrated.
Understanding Your Hydration Needs
A general guideline is to drink about 8 glasses (64 ounces) of water per day, but you may need more if you are active or live in a particularly hot area.
Choosing your beverage
Water remains your best bet throughout the day, but for intense physical activities, electrolyte drinks can help replenish lost minerals like sodium and potassium, keeping you hydrated and balanced. Just watch out for the sugar content and try to limit added sugars whenever possible. Non-caffeinated beverages like herbal tea may also provide hydration and come with antioxidants and some flavor for a change. Coconut water is another natural alternative that provides electrolytes and amp up the flavor profile. 
Timing
Timing is everything – don’t wait till you’re thirsty to drink because at this point, you’re already probably dehydrated. Start your day with water and sip steadily throughout the day. Having a water bottle with you at all times helps. Don’t forget to opt for a reusable one to keep mother nature happy.
Set Hydration Reminders
Summer activities can make you lost lose track of time, especially when you’re not home for most of the day. Set reminders on your phone if you struggle to remember to sip on your water. A prompt to remind you to take a couple sips every hour is good to start with.
Eat water-rich foods and veggies
Incorporate fruits and vegetables with a high-water content like cucumbers, watermelon, strawberries & lettuce to name a few. You can also incorporate more soups & broths into the mix to help! 
Infuse Your Water
If plain water doesn’t appeal to you, try infusing it with summer fruits, herbs or vegetables. Mint and& cucumber are my personal favorites but you can also consider lemons, berries to add a refreshing taste we all need from time to time.
Limit Diuretics
Listen, I need my matcha just as much as the next person, however caffeinated beverages like coffee, tea & alcohol have diuretic effects, leading to increased urination and potential dehydration. While we don’t need to eliminate these drinks entirely, try to find a balance and make sure to have an extra glass of water if you do decide to indulge in a pina colada by the pool.
Hydrate Before, During & After Activities
Summer activities like hiking, biking & beach sports increase needs for fluids. Make more of a conscious effort if you are staying active. It’s important to replace the fluids lost through sweat to keep our energy levels up for the next activity.
Watch out for dehydration
Dehydration affects everyone but your body often gives you signals when it’s dehydrated. Watch out for these signs.
- Darker than usual urine
- Dry mouth
- Fatigue
- Headaches
- Muscle Cramps
- Confusion
- Not urinating despite steady water intake
The needs for hydration are largely based on activities, climate and individual health so at the end of the day listen to your body and make hydration a priority for health, and enjoy the countless benefits that come with it. Your body will thank you for the effort! Cheers to a healthier, more vibrant you this summer!
The information provided in this blog is for general informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any significant changes to your diet or hydration habits. Individual hydration needs can vary widely, so it’s important to listen to your body and seek personalized advice if needed. Stay hydrated and healthy!
