How to Stay Hydrated

The summer heat is in full swing! With the heat comes an increased need to hydrate through the day. Water helps your body maintain a normal temperature, get rid of waste, cushion joints, and protect your spinal cord. When you don't get enough water in the summer heat, your body can become dehydrated and be at risk for heat exhaustion.

water bottle marked with motivation to hydrate and surrounded by various fruits on a blue background

How can you stay hydrated?

1. Be sure to drink water throughout the day.

Don't restrict water to just meal times. Keep a water bottle with you to use throughout the day. Set a goal for yourself and use a tracker to help you see how you're doing. There are several apps and printable trackers available online.

2. Flavor your water with fruits and herbs.

Try adding chopped pieces of fruit to your ice tray for a fruity infusion. You could also add mint with fruit like watermelon to create a refreshing combination.

3. Pay attention to your thirst signals!

Older adults can have a more difficult time recognizing thirst signals and should be extra careful during hot, humid months. Consider tracking how much water you've had through the day by using a marked water bottle, an app, or a paper tracker. If you have a smartphone, you could use a notes app to type quick notes and track your water intake.

4. Try to incorporate water rich foods into your meals and snacks through the day.

A portion of your water intake also comes from the water rich foods you eat. These are things like cucumber, tomatoes, watermelon, strawberries, and zucchini. Try making a smoothie with coconut water and a variety of fruits.

image shows various produce and percentage of water content in each

Fruit Slush Recipe:

Ingredients:

1 cup coconut water (or water)
1- 1.5 cups chopped frozen fruit

Directions:

Add coconut water to blender first then add frozen fruit.
Blend on low and increase speed as needed until combined. (If you use fresh fruit, you will need to use ice to get a slushy consistency.)
Add more liquid to thin the mixture if it comes out too thick.

Note: This recipe makes two servings.

If you'd like more information, you can send me an email at j_holmes@ncsu.edu. You can find more information & CDC guidance on hydration here. Stay cool and remember to hydrate!

References:

USDA. (n.d.). How do you hydrate? try these fun, fruity ice cubes. USDA.
Centers for Disease Control and Prevention. (n.d.). About water and healthier drinks. Centers for Disease Control and Prevention.