5 Ways To Stay Hydrated This Summer

how to stay hydrated in the summer

5 Ways To Stay Hydrated This Summer

By Mary Purdy, MS, RDN

(The original version of this article was published on the Arivale Website)

Sometimes in summertime (and yes, we have one month left!) your workouts may become a bit more rigorous with additional outdoor opportunities, longer days, and hopefully a bit more time with which to ramp up your physical activity.  This means it’s more important than ever to stay hydrated. The more you sweat, the more fluid loss there is which can leave your brain feeling sluggish and your joints achy. Drinking plain water doesn’t always have the alluring draw for many, so finding creative strategies for getting fluids in can help ensure that you maintain the hydration status which ultimately fuels your whole body. 

1. First off – If you don’t already have one, buy a water bottle/tea tumbler or “fluid receptacle” that you can toss in your bag (ahem, you might want to avoid the glass ones) and have ready at a moment’s notice to consume and then fill again with water or other beverages wherever you are.  If water solo doesn’t float your boat, bring along an herbal tea bag to toss in, in order to provide a little extra kick of flavor.   

2. Make a large batch of iced tea to keep in your fridge. You probably have long heard about the benefits of green and black

 teas which boast health properties from protection against cancer to metabolism and brain-boosting potential. Many find that hot tea just feels funny in the summer months, so brew up a teapot and throw that brewed concoction into your fridge, (perhaps with a refreshing sprig of mint!) and you’ll have an extra incentive to open up the fridge and rehydrate.

3. Spruce up water with a slice of cucumber, a squirt of lemon or orange, a splash of juice, a mini branch of rosemary, a cinnamon stick  and witness your beverage go from “meh” to “wowsa!”  When things taste good, you usually want more of them. Or swap in a carbonated beverage which very often comes with a hint of flavor and a burst of bubble which can make water consumption a bit more interesting. 

4. Branch out with your Bevs! Have you been to the beverage aisle in the grocery store lately?  Get adventurous.  Try out a fermented beverage, or a tea with floating chia seeds, or a veggie juice.  Don’t want to spend the extra $3.50? Make your own! See my recipe for what I call “Fauxbucha”  which you can make for less than 35 cents.  Additionally, nutrient-dense herbal teas such as chamomile, hibiscus, nettle, and peppermint, can offer antimicrobial or antioxidant activity.   Other varieties of tea,  like yerba mate, rooibos, can also be healthy and flavorful options,         making them perfect alternatives to those calorie-rich and costly frappucinos. 

5. Don’t forget that you can drink your fruits and vegetables!  I’m not referring to vegetable or fruit juices, but rather to the inclusion of additional water-rich produce.  You may actually notice that many of the fruits and veggies from this fall into this category.  Cucumbers, watermelon, peaches are all exceptionally juicy.  Snack on this mid-day, or be sure to include a couple of servings at each meal. 


So drink up this summer!  (And be mindful of excessive alcohol consumption which can actually wind up dehydrating you.) Being consistently hydrated comes with countless health benefits and usually helps to make your body just feel good.  


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First things first: I love chocolate. I love kale. And I consume them both regularly, but generally not at the same time (although, ask me about my chocolate, berry & kale smoothie!) I also love helping people find easy ways make their body, mind, and life better while also making eco-friendly choices that support the health of our planet.


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