5 Tips to Stay Hydrated This Summer

Written by: Lauren Deakin

Edited by: Samina Qureshi RDN, LD

Staying hydrated this summer doesn’t have to be a complete drag! You can make it fun by including a variety of beverages that contribute to your hydration needs. Some examples are dairy, smoothies, coffee, tea, sparkling water, and sports drinks. 

Yes, even caffeinated beverages count toward your hydration needs!

Staying hydrated is the best thing you can do if you also struggle with IBS constipation!

How do you know how much water to drink? 

The best way to check your hydration level is by looking at the color of your urine. A clear or pale yellow color means you are hydrated while a dark yellow means you need to drink more water. A general calculation for how much water to drink every day is by taking your body weight in pounds and dividing it by two to figure out how many ounces to consume. For example, if you weigh 150lbs (150 / 2 = 75) your basic hydration needs would be around 75 ounces/ day. 

Here are 5 tips to help you stay hydrated:

1. Water Starts The Day

   Start your day with hydration by drinking a glass of water upon waking up. This can be done while you are cooking breakfast or before you even leave your bedroom. 

2. Tune Into Your Hydration Habits

   Use a fun water bottle and see how many times you refill it during the day to check how much water you are drinking. Check how many ounces of water your container holds and see how many times you need to refill it to get to your daily goal. 

3. Get Creative

   You can add flavor to your water by turning different types of fruit into ice cubes. This is done by first washing and cutting the fruit into small pieces. Then, put the fruit into an ice cube tray and add water to fill in the rest of the space. Finally, freeze the tray for at least 4 hours or overnight and enjoy!

4. Don’t Forget About Hydrating Foods

   Eating foods with higher water content is a great way to add extra fluid to your diet. Some examples are kiwi, cucumbers, celery, tomatoes, watermelon, strawberries, and grapefruit. 

5. Water Before, During, and After Exercise

   Drink a glass of water with every meal and remember that anytime you sweat you should drink even more water than normal to replenish all the fluids your body lost. 

Summer is H-O-T and that means staying hydrated is essential, especially if you struggle with digestive issues and live in Texas!

One way I love staying hydrated is by making Blueberry Popsicles

Check out the recipe below!

Blueberry Popsicle Recipe:

Ingredients:

2 cups yogurt

1 cup milk

2 cups blueberry (fresh or frozen)

1 tsp cinnamon

1 tbsp maple syrup

½ tsp vanilla extract

Steps:

1.  Put all ingredients in the blender and blend until smooth

2.  Pour mixture into popsicle molds, insert sticks, and freeze for at least 4 hours

I would love to hear from you! COMMENT BELOW and let me know your fave way to stay hydrated this summer! 

Lauren Deakin is a rising junior at the University of Alabama with a major in Food and Nutrition. She is looking forward to learning more about being a registered dietitian and wants to open her own private practice one day.

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