During the summer months we often hear advice to “stay hydrated” and “drink lots of water.” This recommendation often sounds vague and generates an image of carrying around a water bottle the size of a toddler. While that is one option, there are many additional ways to stay hydrated beyond downing endless bottles of water each day. You may have heard you have to drink a specific amount of water daily to stay hydrated. In reality, recommendations are set for how much fluid you need, not solely water intake and these recommended amounts vary by age and sex.
Recommendations are for fluid intake, not only water.
Adequate Intake of fluids recommended by the Food and Nutrition Board:
Young kids (ages 1-8) need between 1.3 and 1.7 liters a day
Older kids (ages 9-18) boys need 2.5-3.5 liters daily and girls need 2-2.5 liters daily
Adults: men need 3.7 liters and women need 2.7 liters daily
Anything with water in it contributes to these daily fluid goals, including foods, beverages, and drinking water. Consuming enough will keep you at a low risk for dehydration and promote great energy, balanced metabolism, and health during the hottest months of the year.
Anything with water in it contributes to daily fluid goals.
So, if you don’t want to carry a gallon jug with you everywhere, try these cool ways to hydrate in the heat.
The easiest way to get your fluids is indeed, to carry around a water bottle. Size and shape do not matter but pick one that fits your carrying needs and one that will keep you inclined to use it. If you know you will drink more from a straw, pick a bottle with a straw top or purchase some washable straws like these favorites of mine that come with a carrying case! Then you can add your straw flair to any cup or thermos. The goal is to find the water container you like best, and then you will be more likely to keep drinking. {As an Amazon Associate I earn from qualifying purchases.}
Water is not the only beverage that counts toward your hydration. Milk, 100% fruit juice, tea, soups, and even coffee can all contribute to your daily fluid needs. Just make sure your beverage choices support your other wellness goals by not adding in lots of added sugar or too much caffeine that could keep you awake all night.
The next simple trick for adding fluid to your day is to eat foods with a high water content. Water content is the measurement of how much water is found in a food. For instance, bread has a low water content at 30-39% while cantaloupe is very high in water content at 90-99%. Here are some other common foods that are water-rich:
90-99% water foods: milk, strawberries, watermelon, lettuce, celery, cabbage, and pickles
80-89% water foods: fruit juice, yogurt, apples, grapes, broccoli, and carrots
70-79% water foods: banana, avocado, cottage cheese, and baked potato
Foods lowest in water include nuts, seeds, breads, crackers, and fats and oils.
When choosing side items at meals and snacks during the day, try to always include foods that are high in water content. These will naturally boost your hydration, electrolyte, vitamin, and mineral status.
For meals that keep your kitchen cool and improve hydration, make salads with lots of extra fruit or veggie toppings like my super simple Sesame Orange Cabbage Bowl (below). You can also make a charcuterie-style meal with a variety of high-nutrient and water-rich foods like: sliced apples and berries, cucumber and sweet pepper slices, hummus or avocado dips, spreadable cheeses and crackers. These can also be divided out for lunches during the week.
If you want to get creative and have even more fun with summer hydration, try one of these ideas this week…
Make popsicles with your kids using fresh fruit and low-sugar juices.
You can also freeze your favorite Greek yogurt into popsicles for a higher protein popsicle.
Add a splash of fresh squeezed fruit juice or your favorite flavoring to your regular water.
Make yogurt parfaits for breakfast using Greek yogurt, plenty of fruit, and a sprinkle of your favorite granola.
Make sure to include guacamole and pico de gallo in your next taco night. Both of these sides are high in water content.
Make your own shaved ice in the blender. Just blend up ice until very finely blended and add some fresh squeezed fruit juice over it for a refreshing and hydrating dessert.
Try a fresh fruit sorbet like this one from the Happy Money Saver: https://happymoneysaver.com/easy-freezer-strawberry-sorbet-recipe/
The bottom line is you do not have to force down gallons of water to stay hydrated. Try a few of the ideas above that add to your daily fluid goals, keeping hydration tasty and refreshing.
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