4 Ways To Stay Hydrated This Summer

With summer weather and the Missouri heat, it is extremely vital to stay hydrated. We often hear people struggling to keep up with the recommended water intake. But, why is that? For one, we hear that water is boring. Hands up if you agree? With soda and sugar-sweetened beverages at every turn, water can definitely be less appealing.

In this article, we’re arguing in the name of water. We’ll discuss the benefits of drinking more H2O and some creative ways to get in that wet stuff so that drinking water doesn’t have to feel so boring!

Why does it matter?
Water has so many important roles in the body. It provides a medium for our cells to carry out the necessary functions such as nutrient metabolism or other enzymatic reactions. For one, it helps to maintain a healthy body temperature. It also lubricates and cushions joints, protects your tissues and spine, and helps get rid of toxins through urine, sweat, and other bodily functions. It filters through the kidneys, respiratory system, and digestive system to eliminate waste and ensure proper digestion. Drinking enough water can even ease constipation and prevent kidney stones. It can help you to feel full after a meal, keep you alert and awake throughout the day, and keep you hydrated during physical activity.

How much do I need?
The amount of water you need in a day can vary from day to day based on different circumstances. Your hydration status is impacted by weather, if you are sick or running a fever, if you exercise, if you have medical conditions that may require more or less water, and even if you are pregnant or breastfeeding.

For most people, an average recommendation remains about 64 oz. per day. This is where that 8 cups of water a day rule of thumb comes from. Aim for eight, 8 oz. glasses of water or hydrating substances daily. Keep in mind that foods can contribute to overall fluid intake too! We’ll talk about that a bit more below. Be sure to discuss hydration with your dietitian or physician for more specific recommendations based on various conditions.

How Can We Hype Up Hydration?
Now for the fun part. Take a look at our top four tips to get more creative in getting enough fluid in.

1. Flavored Water - flavoring your water with fresh or frozen fruit, vegetables, and/or herbs is an excellent way to get some different tastes in there. Frozen produce is a cost effective way to flavor that water. Another way to save money is tossing that produce that might otherwise go bad to into a pitcher of water to flavor it. Try different combinations of fruits, vegetables, and herbs such as cucumber, mint, strawberries, pineapple, rosemary, basil, berries, and many more! Check out more ideas here.​
2. Make It A Game - Make hydration a game! Compete with friends or family (or just yourself) to drink 64 oz. of water per day. Track who can do it most consistently or set time limits to drink 16 oz. of water before lunch, etc. Be sure to keep it exciting with small prizes or rewards to keep you motivated. There are even apps to track your intake like these here!
3. Sparkling Water - Sparkling water counts! Making the switch to sparkling water is a great way to keep your drinks lively, especially if you are coming from the soda side. We love brands with little to no sugar that are sweetened with natural flavors. Some brands to try might be La Croix, Spindrift, Perrier, Bubly, or generic brands from stores like Aldi, Walmart, or Costco. ​
4. Hydrating Foods - While water is one of the most efficient ways to stay hydrated, many foods contribute to overall hydration too. Try adding foods naturally high in water such as watermelon, cucumber, strawberries, grapes, peaches, oranges, skim milk, lettuce, zucchini, or grapefruit into your daily meals and snacks!

St. Louis is known for its hot and humid summers. Be sure to beat the heat this summer with these hydrating tips. We’re planning on making a fruit-infused mocktail for a refreshing pool-side afternoon! How are you staying hydrated this summer?
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Be sure to check out one of our own SLU RD’s talking about hydration this week on KMOV!