Ways to Stay Hydrated in the Summer

As temperatures soar, so does the risk of becoming dehydrated. 

Summer brings heat waves, and the dash of extreme weather. While having fun outside, it’s important that you stay hydrated. When you’re dehydrated, your body doesn’t have enough fluid and electrolytes to work properly. 

The key to staying safe this summer? Staying hydrated. Here are some ways to stay hydrated this summer to keep you and your urinary tract healthy!

How Much Water Do You Need?

There’s no one-size-fits-all formula for daily water intake. The amount of water you should drink depends on your body, your health conditions, your medications, and other factors. Certain conditions like thyroid disease or kidney, liver, or heart problems make it possible for some people to have too much water, while some antidepressants and non-steroidal anti-inflammatory drugs (NSAIDs) make people retain water.

There is no standard for how much plain water adults and children should drink daily, though there are general recommendations for both women and men. Here’s one rule of thumb: women should drink approximately 11.5 cups of water each day, while men should average 15.5 cups of total water. You can also divide your body weight in pounds by two and drink that number of ounces each day. Regardless, drinking water should be a part of your daily routine, not something you have to go out of your way to do.

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8 Tips to Stay Hydrated


Track your water intake: You can track it on paper, use notes in your phone, or there are really cool water bottles with apps that remind you that you need to drink more water! 


Make your water taste better: Try throwing lemons, strawberries, cucumber slices, mint, and whatever else looks good in the glass to make your water taste better!


Eat water-rich foods: Try watermelon, strawberries, grapefruit, peaches and cantaloupe. Other good options include cucumbers, lettuce, zucchini, celery and tomatoes!


Replenish when you sweat: It’s essential to drink water when you exercise. Your sweat rate, the humidity, and how long you’ve exercised are all factors to consider. Proper hydration means getting enough water before, during, and after exercise.


Consider a probiotic:  Taking a probiotic can help improve your digestion and absorption of food and nutrients—including water. Probiotics also help with several conditions associated with dehydration, including diarrhea.


Try coconut water: Packed with electrolytes, coconut water can be incredibly refreshing on hot days. Coconut water is also packed with potassium. 


Watch your alcohol and caffeine intake: Resist the impulse to only drink those during that one day in the hot sun. They are both diuretics that make you even more dehydrated.


Cool Down: The risk for heat stroke is highest in the summer. Wear light, loose-fitting clothing, and take drink breaks often. Mist yourself with a spray bottle if you become overheated.

Remember to Stay Hydrated!

It’s really easy to get dehydrated—not to mention sunburned—come summertime. These are issues to be wary of year-round, but they’re particularly tricky in warmer weather.

Why does hydration matter so much? Staying hydrated is important for several reasons, including body temperature stability, bowel regularity, reduced kidney stone risk, and filtering waste products, just to name a few.

Stay safe, cool, and hydrated this summer!

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