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Cool Tips to Stay Hydrated this Summer


Staying cool and maintaining proper hydration during the hot summer months is essential to staying energized and healthy. Hydration can be simple, just follow these tips:

Drink the Right Amount of Water:

The first step to staying hydrated is knowing how much water the body needs. Every person requires a different amount of daily water due to differences in body weight, genetics, exercise, and overall health. According to the Mayo Clinic, The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.”

Although most people are able to drink water intuitively, it’s important to modify your water intake if you’re feeling sick, spending time in a hot environment, or increasing your amount of exercise.

Regulate Body Temperature by Properly Cooling Down

A proper cool down after a long day in the hot, summer sun will help the body recover. A great way to cool down is to drink something cold or frozen to rehydrate and lower internal body temperature. Check out these smoothie recipes for inspiration!

a green and pink berry smoothie in a glass

Infuse Water with the Flavor of Berries 

Keep hydration interesting by infusing plain water with the flavor of fresh berries. Here are a couple of our favorite combinations:  

Blueberry & Basil Infused Water

Rinse a handful of blueberries and basil, place the ingredients in a cup and gently muddle the ingredients to release their natural flavors for a delicious, infused water! 

blueberries and basil leaves in a glass of water

Raspberry & Mint Infused Water

Raspberries and mint pair wonderfully in this infused water. Simply place the two ingredients in a cup and gently muddle for a burst of natural flavors. 

raspberries and mint leaves in a glass of water

Lemon Strawberry & Thyme Infused Water

Refreshing and full of color, lemon, strawberry and thyme infused water is a great way to hydrate. Rinse a handful of strawberries, cut a lemon into thin slices and place thyme sprigs into a cup. After, gently muddle the ingredients to release their natural flavors. 

strawberries, cut up lemons, and thyme in a glass of water

Blackberry & Lime Infused Water

For a tart and refreshing drink, rinse a handful of blackberries and cut a lime into thin slices. Place the ingredients into a cup or pitcher for striking contrast of color and flavor.  

blackberries and thinly sliced limes in a glass of water

Another way to infuse your water is by placing fresh berries and water in an ice cube tray. Once the ice cubes have formed add to a glass of water and enjoy. 

ice cubes with berries frozen into them

Eat Food with High Water Content

This simple method for staying hydrated is one of our favorites - eat fresh fruits and veggies! Beyond their deliciously sweet flavor, berries are a great source of hydration and energy with high water content and natural sugars. Strawberries are made up of 91% water and raspberries are 85% water. A juicy berry snack is just what you need to feel your best this summer! 

What are your tips and tricks to staying hydrated in the hot, summer sun? Drop them in our comments down below.

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