Beat the heat with smart hydration tips. Discover infused waters, hydrating foods, and electrolyte drinks to stay refreshed all summer long.

When the temperature rises, so does our need for hydration. Summer heat, especially paired with humidity or activity, can lead to quicker fluid loss through sweat—sometimes before we even notice it. Dehydration doesn’t just leave us feeling sluggish or overheated; it can also affect mood, focus, digestion, and even heart function [1].

Fortunately, staying hydrated doesn’t have to mean chugging plain water all day (unless you love that, which is great!). There are plenty of enjoyable, natural, and nutrient-rich ways to keep your body cool and well-watered, even on the hottest days.

How Much Water Do We Really Need?

If I had a nickel for every time a client asked me how much water they should be drinking, I’d be sitting on a mountain of nickels. And if I had a dime for every time I saw someone on the street carrying AN ACTUAL GALLON of water, I’d have a decent amount of dimes. So, let’s break it down:

You’ve likely heard the old “8 cups a day” advice, but hydration needs are a bit more nuanced. A general guideline is about:

• ~11.5 cups (2.7 liters) of fluids per day for women
• ~15.5 cups (3.7 liters) for men

That includes all fluids: water, tea, milk, coffee, and even the water content in food, which accounts for about 20-25% of your daily needs [2].

You may need more if you’re spending a lot of time outdoors in the heat, more physically active or working out harder than usual, pregnant or breastfeeding, or running a fever or managing a health condition that causes fluid loss [3].

Pro tip: If you’re not already checking out what happens in your toilet after you use it, now would be a great time. Your urine color can be used as a simple hydration check. Pale yellow = hydrated. Dark yellow or amber = time to drink more.

Water, But Make It Fun: Naturally Infused Waters

Not everyone loves the taste or “texture” of plain water. One of the easiest and most refreshing ways to enhance hydration is by infusing your water with fresh fruits, vegetables, and herbs [4]. Not only do these infusions taste great, but they can also offer small amounts of vitamins, antioxidants, and even natural electrolytes.

Below are a few easy combos to try in a pitcher or water bottle. Be sure to use cold or room temp filtered water. Once you peel, chop, and/or smash up everything in a pitcher, you can store it in your fridge for 4–6 hours before serving for best flavor, and keep it on hand for up to a week before it starts to get a little slimy. Even better, use a fruit-infuser bottle or an air-tight mason jar for convenience and freshness.

• Cucumber + Mint + Lime
• Watermelon + Basil
• Strawberry + Lemon + Fresh Ginger
• Orange + Blueberry + Rosemary

Hydrating Foods That Help You Meet Your Fluid Needs

Don’t underestimate the power of your plate. Many fruits and veggies are more than 90% water, so consider some extra mindful meal planning with the foods listed below next time you’re going shopping [5]. Adding these can help you stay hydrate without needing to drink all your fluids from a glass.

• Cucumber (96% water)
• Watermelon (92%)
• Strawberries (91%)
• Romaine lettuce (95%)
• Oranges (86%)
• Pineapple (86%)
• Broth-based soups or gazpacho
• Frozen fruit pops (made from pureed fruit + coconut water)

Hydration for Active Bodies: Electrolytes & Extra Needs

If you’re exercising for more than an hour—especially outside in the heat—you may be losing electrolytes (like sodium, potassium, and magnesium) along with fluid [6]. That’s where hydration drinks like Gatorade, Liquid IV, or Nuun tablets can be useful.

Just a quick note first about these supplements: These can support fluid retention and muscle function, and they’re particularly helpful during longer, sweat-inducing activity. But you don’t need them if you’re not sweating buckets from outdoor activity, intense workouts, or hot weather. In fact, I’d advise against them because you can get what your body needs from the food and water recommendations above without the extra money, added sugars, or artificial sweeteners.

For those looking to skip added sugars or dyes, a DIY electrolyte drink like the one below is a great option.

• 2 cups water or coconut water
• 1/4 cup orange juice or lemon juice
• 1/8 tsp salt (preferably sea salt)
• 1–2 tsp honey or maple syrup (optional, for energy)

Mix well and chill. Sip during or after a workout, especially if you’ve been sweating heavily.

Tips to Stay Hydrated All Day Long

Building a hydration habit doesn’t require overhauling your day. One of my favorite pieces of advice (for so many things, really) is to set a reminder or recurring phone alarm. This can be especially useful for anyone (like me) who gets a little too “in the zone” when working on something that requires intense focus. And, of course, these days, there’s always an app for everything, so consider checking out Waterllama (which was actually brought to my attention by a client recently) if you like having one more thing downloaded on your phone.

Other guidance:

• Keep it visible: Carry a reusable water bottle you enjoy using, or one that marks off how much you drink over time
• Alternate beverages: Try herbal iced teas, sparkling water, or smoothies (yes, that’s right! remember, if it’s made with water or fluid of any kind, it counts!)
• Front-load your fluids: Start your day with a full glass of water or herbal tea
• Hydrate while you eat: Include fresh fruits and vegetables at every meal

Pro tip: Treat yourself to beautiful glassware, special containers, or anything else that will make you feel like you’re engaging in a moment of self-care.

Next Steps

Staying hydrated in the summer is about more than just drinking water; it’s about choosing foods and drinks that support your body’s needs in a way that fits your preferences and lifestyle.

Whether you’re sipping on cucumber-mint water, enjoying a juicy slice of watermelon, or making a post-workout citrus electrolyte drink, every little bit counts. Your body will thank you for it…especially when the heat is on.

Make a plan to get your gear in order while you’re assembling your meals for the week. Set your timers or alarms so you don’t have to remember to take a sip. Add some water-dense ingredients to your shopping list for a batch of fun and refreshing infused-waters.

Need help? Click here to book a session with me, and click here to learn more about my nutrition counseling services.

References

1. Harvard T.H. Chan School of Public Health. (2019, September 24). Water. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/water/
2. Gordon, B. (2022, June 23). How Much Water Do You Need? Www.eatright.org. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need
3. Taylor, K., Jones, E., & Tripathi, A. (2025, March 5). Adult dehydration. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK555956/
4. CDC. (2024, May 10). About Water and Healthier Drinks. Healthy Weight and Growth. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/
5. U.S. Department of Agriculture. (2024). FoodData Central. FoodData Central. https://fdc.nal.usda.gov/
6. ‌Sherlock, J. (2025, July 29). 9 Facts About Hydration & Electrolytes. ACSM. https://acsm.org/9-facts-about-hydration-electrolytes/