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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!

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Infuse Water with the Flavor of Berries 

Keep hydration interesting by infusing plain water with the flavor of fresh berries. Here are a couple ways to do this: 

water bottle

  • Cover fresh berries with water and freeze in an ice cube tray, then add to a glass of water.


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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