How to Stay Hydrated this Summer

Posted by Bria Patterson on June 9, 2023

Health Benefits of Staying Hydrated

Staying hydrated is a necessary component to a healthy life. According to a new study by the National Institutes of Health (NIH), proper hydration may “slow down aging and prolong a disease-free life.”

Water is a key ingredient to staying hydrated. The Mayo Clinic states H2O makes up around 50% to 70% of your body weight. Every day some of that water is lost through breathing, sweating, and urination. It’s important to replenish your body’s water supply, especially during the summertime. So what’s the best way to do that?

How much water you should intake 

Drinking water is the first way to do so.  According to the Mayo Clinic, men should intake around 15.5 cups of fluid daily, and women should intake 11.5 cups. (Speak to your doctor or dietician to determine the amount of water that’s right for you.)

Unfortunately, many people are not drinking enough water.  Data from the Centers for Disease Control and Prevention (CDC) shows that an average U.S. adult drinks only about 5.5 cups of water a day. 

Other Ways to Stay Hydrated 

 Fortunately, there are other foods and beverages  to increase your hydration if you are not intaking enough water. The U.S News and World Report explains about 20% of your water intake comes from food. 

Some good food to assist with hydration includes:

  • Vegetables
  • Fruit 
  • Cold soup
  • Oatmeal topped with chia seeds and fruit
  • Cottage cheese

Good beverages to drink include: 

  • Coconut Water
  • Milk
  • Iced coffee (Researchers state it’s best to drink only one or two cups a day because too much caffeine can cause headaches, jitters, and insomnia.) 

Tips to intake more water include:

  • Drink water with each meal and between meals
  • Drink water before, during, and after exercise
  • Drink water if you feel thirsty

Researchers also advise limiting alcohol intake. According to dietician Heather Mangieri, alcohol increases urination and causes the body to lose more fluid than normal. To combat dehydration while drinking alcohol consider having a glass of water for every alcoholic beverage you consume. You can also drink a beverage high in electrolytes, like coconut water. 

Signs of Dehydration

It’s important to know when you are dehydrated. Family medicine specialist, Dr. Neal Patel, says signs of dehydration include:

  • Thirst.
  • Dizziness.
  • Dry mouth 
  • Fatigue.
  • Dark yellow urine.
  • Sunken eyes.

Click here to learn more about the benefits of staying hydrated. 


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