Hydrating for a Healthy Summer


Longer days, more sun, and warmer temperatures make us want to stay outside all day long. Enjoy the beautiful summer weather, but make sure that staying hydrated is just as high on your priority list.

We lose water from sweating, breathing, illness, and using the restroom (of course). During the hot summer months, you may not notice how much you’re sweating because it evaporates so quickly in the hot sun. This increases the risk of dehydration and heat stroke drastically.

Children and the elderly are most susceptible to dehydration in the summer, but anyone is at risk and it can escalate quickly to hospitalization or worse.

Here are some easy and refreshing tips to stay hydrated all summer long.

Eat hydrating fruits and vegetables

In addition to drinking plenty of water, consuming hydrating fruits and vegetables can be an excellent way to supplement your fluid intake. Some fruits and vegetables — like watermelon, cucumber, and strawberries — can be particularly hydrating because of the other nutrients they contain, like potassium.

Drink water frequently

Make it a habit to drink water regularly, even if you don’t feel thirsty. Carry a fun reusable water bottle with you to remind you to drink.

Set reminders

We’re all busy having fun in the sun, so it’s easy to forget to drink water. Set a reminder on your phone or computer to encourage you to drink sips throughout the day.

Sip, don’t chug

Drink throughout the day instead of all at once. If you chug 20 ounces of water in a short period of time you’ll be running to the bathroom quickly. You also don’t absorb the water as well. Try drinking your water bottle over the course of an hour or two and save yourself a few bathroom visits.

Infuse your water.

If plain water is too boring for you, infuse it with fruits like lemon, lime, or cucumber. Try adding herbs like mint to make it interesting.

Happy Hydrating!

Tracey Hull, MS, RD is a registered dietitian at Alice Peck Day. She received her undergraduate degree from the University of Delaware, her graduate degree from Arizona State University, and completed her internship rotations at Dartmouth Hitchcock Medical Center, Dartmouth College, and within the Hanover/Lebanon community. She enjoys helping adults, kids, and families find balance with nutrition and health without creating food rules or restrictive habits.