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Tips To Stay Hydrated This Summer



It might be too cold for comfort this weekend, but summertime temperatures are just around the corner. In this week's blog, we will share some secrets to staying hydrated this summer.


"If there is magic on this planet, it is contained in water."~ Loren Eiseley


Six Ways To Drink More Water

  • Start your day with a glass of water.

  • Follow your daily dose of caffeine with a glass of water #bonus; this hack will help reduce caffeine stains on your teeth.

  • Drink a glass of water before every meal.

  • Set hourly reminders to drink water.

  • Buy fun water bottles and tumblers to inspire you to drink more h2O

  • Spice up your drink by adding fruit, herbs, or carbonating it.


Water and Health


Water And Health


The human body consists of 70% water. Staying hydrated is critical to maintaining good health. Water might be your best friend if you are trying to skim the excess weight this summer. Staying hydrated can reduce water retention and bloating, improve muscle flexibility, improve digestive health, increase energy, and helps control weight.


During warmer months, up your intake of water from 67 oz to 100 oz.

If you are working out for an hour a day, make sure to compensate for the sweat.


Fit Fact: The American Council on Exercise recommends drinking 16 to 24 ounces of fluid for every pound of body weight lost after exercise.


Additionally, sufficient hydration is essential to help the body maintain good skin, hair, and bowel movements.

Looking for that youthful sunkissed glow? Stay hydrated. Water can help skin look tighter and brighter, not to mention clearer. Drinking a glass of water every morning has proven to reduce acne. Clear bowel movements also help keep the skin clear of blemishes.


Fit Tip: Planning on gardening or tackling those outdoor projects this summer? To stay hydrated, drink 8oz of water for every 20 mins spent outdoors. Make sure to check for signs of dehydration.



Signs of dehydration


Signs Of Dehydration


Are you dehydrated? Some tell-tale signs of dehydration are lightheadedness, headaches, dry mouth/eyes, constipation, and very concentrated urine.

Heat illness can occur due to dehydration during hot months. This can include flushed skin, muscle spasms, nausea, low blood pressure, and rapid heartbeat.


Best Temperature Water For Health


If you are trying to rehydrate quickly after working out or spending a long time outdoors in the heat, try consuming room temperature water.

While it might be tempting to chug chilled water after a hot yoga session, drinking water between 50 and 72 degrees will facilitate faster absorption.



Best time to drink water


Best Time To Drink Water


Drink one glass upon waking up, one glass with every meal, and stay hydrated during intense physical activity.

Make sure to drink a glass of water at about 2 p.m. to avoid the mid-afternoon sluggishness.

Water has also shown to improve mood, so drink a glass of water the next time you feel down.


Which Water Is The Best For Your Body


Water is water, right? But if you are feeling extra #fancy and looking to treat yourself to some bottled water, opt for authentic spring water.

Springwater is known to replenish vital nutrients and oxygen to the body. If not, choose mineral water.



Tips to drink water


Tips To Drink More Water

Need variety? Sip on these five fun coolers this summer.


  1. Peach Mint Water: Soak a few slices of peach and mint in 24oz water. Drink within 2 hours.

  2. Coconut Water: Drink up to 1 glass of unsweetened coconut water every day.

  3. Bone Broth: An unconventional yet effective way to sneak in extra water while nurturing your body with nutrients.

  4. Herbal Tea: Add your fav non-sweetened herbal tea to 16oz water and sip chilled or warm.

  5. Turmeric Tea: Take a glass of water, mix in turmeric, ginger, basil, pepper, and lemon juice. Chill for 2 hours, strain, and sip.



Food with high water content


Food With High Water Content


If you are looking for healthy summer snacks that are refreshing and hydrating, here is a list of food that can help you rehydrate.

  • Watermelon - Contains containing 92% of water.

  • Cucumber - A single cucumber is 95% water.

  • Tomato - Contains 95% water.

  • Zucchini - Made up of 90% water.

  • Celery - Roughly 95% water.


We hope this blog helps you stay hydrated this summer. For more personalized tips, join our thirty-day nutritional coaching program.

Learn more about healthy food on our Members Only Nutrition Page.


By Sargam Merchant

For Salsa City Fitness.

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