It’s always important to stay hydrated, but it’s even more important during the hot summer months. The idea of drinking enough water each day sounds easy enough, but not everyone knows how to stay hydrated during summer the proper way.

During the summer, your body is warmer and will sweat more than during the winter. Even sweating small amounts more can lead to dehydration and fatigue.

If you feel constantly warmer, your body probably needs more water and could start overheating. This will be especially apparent if you’ve been mostly indoors all day.

Knowing how to stay hydrated this summer means that you drink water not only before you exercise but after, too. Starting your workout hydrated will fuel you for longer and decrease the risk of dehydration or heat stroke.

The following are 5 ways you can stay hydrated this summer and enjoy it to the fullest.

1. Get A New Water Bottle

If you have a water bottle, it will help you drink water throughout the day.

Nowadays, refillable bottles come in various designs that fit many tastes.

2. Track Your Intake

The recommended daily water intake for men is 3.7 liters (15.5 cups) and for women it’s 27 liters (11.5 cups).

However, keeping track of how much water you drink can be daunting sometimes.

Fortunately, there are smart water bottles and apps that help you keep track and stay hydrated.

3. Drink Good Tasting Water

If your water-drinking habits rely on your faucet, chances are you’re not a big fan of its taste.

A good way to switch it up and make sure your water is clean is to get a water filter – not only will it help clear certain toxins, but it will change the taste for the better.

However, if you find the general taste of water rather boring, all you have to do is add fruits and veggies.

By adding lemons, strawberries, mint, or even cucumber slices, you give your water a hint of their taste and make it more enjoyable to drink.

4. Hydration Through Food

Usually, when we think of hydration, we automatically assume it means drinking water – but did you ever think about eating food that hydrates you?

Some of the best summer foods such as watermelon, cucumbers, mangoes, and peaches are juicy and hydrating.

When traveling outside, make sure to pack these foods as they are both tasty and high in water content.

5. Limit Coffee and Alcohol

Although it might seem tempting to make coffee and alcohol your main forms of liquid intake, these substances will actually do the opposite as they are diuretics.

In other words, they increase the amount of water and salt that is expelled through your urine, increasing the chances of dehydration.

Other drinks that fall under the same category include iced coffees and rosé.

Now, this does not mean you have to completely eliminate them from your diet.

However, be mindful about how much you drink and ensure that you are consuming enough water or foods that are high in water content.


Depending on your weight, you’ll need a certain amount of water. The chart below will teach you how to stay hydrated this summer and stay healthy.

How to Stay Hydrated This Summer