Tips to Stay Hydrated in the Summer Heat

Hydration is important when it is hot! Here are some great tips to on hydration and ways to add flavor to your water.

6/24/20234 min read

red rose in water with water
red rose in water with water

Tips to stay hydrated and cool in the summer heat

Staying hydrated during the summer is crucial for maintaining good health and preventing dehydration. Whether you're spending time outside in the sun, exercising, or simply going about your daily routine, drinking enough water is vital to keep your body functioning correctly.

Hydration during the warm summer months is essential to enjoying the season. Drinking enough water will keep your body and mind functioning at its best.

This article will explore the importance of staying hydrated during the summertime and provide tips and strategies for maintaining proper hydration levels. We will also discuss the signs of dehydration and offer advice on preventing it. By following these tips, you can stay healthy, active, and hydrated all summer.

The Importance of Hydration

The human body is approximately 60% water, and every process in the body requires water. It is essential for various bodily functions, including:

  • regulating body temperature

  • flushing waste from the body

  • supporting a healthy immune system

  • lubricating the joints

  • promoting healthy digestion

  • improving memory, alertness, and mood

  • sleep quality

Our brains signal thirst – an essential survival mechanism for maintaining fluid balance. It is important to listen to what our bodies are telling us to stay hydrated. A necessary component for good health, especially during the hot summer months.

Risks associated with Dehydration

Dehydration occurs when the body loses more fluids than it takes in. In summer, the risk of dehydration is high due to excessive sweating and increased urination. When the body is dehydrated, it can't function properly, which can lead to health problems.

Signs of Dehydration:

  • Extreme thirst

  • Less frequent urination

  • Dark-colored urine

  • Fatigue

  • Dizziness

  • Confusion

Effects of dehydration include:

Heat exhaustion: When the body loses too much fluid, it can't regulate its temperature, leading to heat exhaustion. Symptoms include dizziness, headache, nausea, and fatigue.

Heatstroke: Heatstroke is a severe form of heat exhaustion that can be life-threatening. It occurs when the body's temperature rises above 104°F. Symptoms include confusion, seizures, and loss of consciousness.

Kidney problems: Dehydration can lead to kidney problems, including kidney stones and urinary tract infections. These conditions can cause severe pain and discomfort.

Constipation: Dehydration can cause constipation by reducing the amount of water in the colon, making it difficult to pass stool.

Dry skin: Dehydration can cause dry, itchy skin.

Tips for preventing Dehydration

  • Limit alcohol consumption as it can increase your risk for dehydration

  • Wear light-colored and loose-fitting clothes

  • Take regular breaks in the shade or indoors

  • Strive for adequate rest and nutrition

Tips for staying Hydrated

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. (Mayo Clinic).

However, during the summer months, when temperatures are higher, and people are more active, it's important to drink even more water to avoid dehydration.

In addition to drinking water, other fluids, such as sports drinks and coconut water, can also help keep you hydrated. However, it's essential to be mindful of these drinks' sugar content and choose ones that are low in sugar and high in electrolytes.

Anyone on a special diet should discuss their fluid amounts and proper nutrient intakes with their healthcare professional.

The amount of water a person needs daily can vary depending on age, sex, pregnancy, and disease.

In addition to drinking water, there are other ways to stay hydrated. Consuming foods high in water content, such as fruits and vegetables, can help keep the body hydrated.

Tips for jazzing up your drinks

We love you, water, but sometimes we're looking for something a little less…meh. The requisite lemon wedge is always lovely, but we're often left wanting more. Let's explore ways to jazz it up and transform your water from hydration to libation.

Here is a simple formula with some recipes to try:

Fruits: Break up your favorite fruits with a fork in a bowl and add to your water. Fruits that work best are:

  • Berries

  • Ripe nectarines or peaches coarsely chopped

  • Pitted cherries

  • Watermelon

  • Melon

Herbs: Chop coarsely and add to your fruits if you like. A few good combinations are:

  • Mint + Watermelon

  • Basil + Peach

  • Rosemary + Grapefruit

  • Sage + Blackberry

  • Lemon verbena + ANYTHING!

  • Cilantro + Lime + Honeydew

    Liquid Base: Go for color and flavor.

  • Herbal Tea – We love hibiscus for its gorgeous color and rich flavor.

  • Green Tea – Be sure to select caffeinated varieties as the health-promoting flavonoids are destroyed during decaffeination.

  • Lemon Tea – Add the rind from a lemon to 2 cups of boiling water. Simmer for 5 minutes, then let sit to infuse.

  • Ginger Tea – Peel and coarsely chop a 2" piece of ginger and bring to a boil in two cups of water. Simmer for 5 minutes, then let sit to infuse.

Citrus: Squeeze in to finish and add some slices for visual impact.

  • Lime

  • Lemon

  • Orange

  • Grapefruit

Putting it All Together

  • Splash of sparkling water – Everyone loves a little fizz!

  • Cucumber – Nothing screams refreshing quite like cucumber! Just peel and process in a blender to purée. About 1/2 cucumber per drink works.

  • Chia seed – Add chia seed to make a Chia Fresca! This seed holds more than 30x its weight in water and can help maintain hydration long after emptying your glass. Try adding 1 teaspoon to your glass and stir well. Let sit for 10 minutes before drinking.

  • Stevia or a touch of agave for added sweetness

Some Delicious Recipes to Try

  • Cilantro-Lime Melon Cooler: honeydew + cilantro + matcha green tea + lime juice + cucumber

  • Ultimate Aqua Fresca: strawberry + mint + hibiscus tea + lime + sparkling water

  • Fuzzy Peach-Basil Chia Fresca: peach + basil + peach green tea + lemon + chia seed

  • Blackberry-Sage Cooler: blackberries + sage leaf [just one will do] + berry green tea + sparkling water

  • Citrus Rosemary Refresher – nectarine + rosemary [just a few leaves with stem for garnish] + green tea + grapefruit + cucumber

Free Handout here for tips on optimizing your hydration!

Maintaining hydration is crucial for good health, especially during the hot summer months. By drinking enough water and consuming other hydrating foods and drinks, individuals can help prevent dehydration and the associated health problems.

I hope you find these recipes helpful, and if you want more ideas, check out my meal plans for access to more deliciously simple recipes. Click here to gain access to the Designer Meal Plans.

Interested in learning about improving your health through mineral balancing? Click here to read my most recent post.


No information on the site is intended to treat or diagnose any medical condition or disease. This information does not establish a patient-client relationship and does not provide medical advice. It is recommended you review any new diet, fitness program, or supplement regime with your current physician to ensure no interactions.

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