Tips for Staying Hydrated During the Summer Months

Krista Laich
Dietary Director
Southern Hills Skilled Nursing & Rehab

There are many reasons why it is important to drink enough water. Health Line names several science based benefits which include maximizing physical performance, positive effect of energy and brain function, treat and prevent headaches, supporting the digestive system, helping to delivery oxygen throughout the body, joint lubrication, regulating body temperatures, and maintaining blood pressure.

According to research by the Harvard Chan School of Public Health over 40 percent of adults and children are not getting the hydration that is needed. There are two quick ways to test the state of your body’s hydration. Check your urine. Well hydrated urine is mostly clear with a tint of yellow. Darker yellow or orange is a warning that drink fluids. Try the two-finger skin pinch, if the skin is not bouncing back to its normal position in a couple seconds drink fluids.  Other signs of dehydration include dry skin, bad breath, muscle cramps, and headaches.

Besides just simply drinking water there are several ways to help stay hydrated. Eat fruits and vegetables with a high water content, many summer fruits contain up to 92% water. Consuming cold soups, iced coffee, or other fluid containing foods like yogurt will also help to increase fluid intake.

There are many tips for increasing fluid intake. Simply keeping a water bottle handy will help to sip on it here and there. Adding fruit or a splash of juice for flavor may make it more appealing. Sipping beverages while eating will also help to increase fluid intake.

For the full article see 7 ways to Stay Hydrated During the Summer Months

Recipes for Infused Water

*All recipes are to include ice, water, or sparkling water. Refill pitcher with water, sparkling waters, and ice and reused ingredients as much as you like. Flavor will be less with each refill. Let sit overnight for strongest flavor.*

Grapefruit and Rosemary infused Water

¼ red or pink grapefruit cut into slices

1 large spring of rosemary

Lemon and Lime Infused Water

½ Lemon cut into slices

½ Lime cut into slices

Strawberry, Kiwi, and Lime infused water

1 Kiwi peeled and cut into slices

2 strawberries, hulled and cut into slices

½ lime cut into slices

Cucumber and Mint Infused Water

½ cucumber sliced

¼ cup of fresh mint leaves

Basil and Watermelon Infused Water

3-4 slices of watermelon

¼ cup of fresh basil leaves

Raspberry and Mint infused Water

¼ cup fresh raspberries

¼ cup fresh mint leaves

Pineapple and Coconut Infused Water

1/3 cup slices fresh pineapple

¼ cup fresh coconut slices

Blueberry and Orange Infused Water

¼ cup fresh blueberries

½ orange cut into slices

Recipes taken from