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Nutrition 101

How to Stay Hydrated this Summer

How to Stay Hydrated this Summer

Drinking water is one way to stay hydrated, but did you know that fruits and vegetables should supplement your daily fluid intake?

During the summer months, the most obvious weapon used to beat the heat and stay properly hydrated is water. Our bodies are composed of roughly 60-75% water and we need a daily intake about 2 to 2.5 liters of it to maintain healthy bodily functions.

Many crucial roles in the body are facilitated by water: detoxifying organs, absorbing and transporting nutrients, temperature regulation and digestion. A lack of water in your system can lead to dehydration and other health issues, so here are some tips to help you stay hydrated this summer:

Always carry around a water bottle

Reusable water bottles are pretty much essential year-round, but especially during the summer when you’re spending time in the heat. Find a bottle that fits in to your bag, suits your personality and is durable so you can always have water on hand.

Infuse your water

Infusing water with fresh fruits and herbs is a great way to make your water more flavorful and exciting! Just take a pitcher or bottle of water and drop in fresh ingredients, letting them steep for as long as you like before enjoying. Try incorporating combinations of fresh herbs, fruits and vegetables such as:

  • Cucumber, mint and lime
  • Cilantro and watermelon
  • Pineapple, mint and fresh ginger
  • Berries, lemon and cilantro

Stay hydrated with fruits and vegetables

In addition to drinking water, approximately 20-30% of our water intake is obtained through food. Many fruits and vegetables have a water content of up to 90% or more, along with key vitamins and minerals. Try snacking on the following to help you stay hydrated:

  • Watermelon contains 92% water and essential electrolytes like calcium, magnesium, potassium and sodium. Watermelon is also loaded with vitamins and antioxidants like vitamin C, beta carotene and lycopene.
  • Grapefruit is comprised of 90% water and has detoxifying phytonutrients called limonoids. Grapefruit’s antioxidants help keep the immune, muscular and skeletal systems strong.
  • Cucumber is a delicious, refreshing vegetable and is 96% water. It has a good balance of electrolytes and also contains the mineral silica, which is essential for healthy connective tissue, including muscles, ligaments, cartilage, and bone.


How do you stay hydrated during the summer months? Share some of your hydration tips with us in the comments section below.

nutrition advice, nutrition facts, hydration, water

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