It is finally summer here in North America, which means it’s the perfect time to hit the beach, lay out by the pool, or go for a hike. Summertime, with its scorching temperatures, also provides the ideal conditions for dehydration since our bodies lose more fluids through sweat.

Not drinking enough can cause headaches, lethargy, dry skin, and constipation. Severe dehydration can lead to dangerous electrolyte imbalances, low blood pressure, loss of consciousness, and even death. Keep in mind that the human body is made up of approximately 75% water, so it is vital that we give our bodies enough of the stuff. Wondering why water is so important? Check out the infographic below for all the great benefits.

Here are three easy tips to keep up with your hydration this summer:

1) Look at your pee – For most people, urine color and volume are good indicators of hydration. If your pee is dark yellow or amber (like apple juice) and the volume is more of a trickle, you have to drink more water. If your urine is a pale yellow, it’s a good sign that you’re drinking adequately.

2) Bring a water bottle everywhere with you – think about this: out of sight, out of mind.  Keep a water bottle at all times and bring it with you everywhere, so you can always access water when you need to. 

Helpful tip: choose a water bottle that you are excited about and maybe invest in one that will make you more likely to drink out of it. Some water bottles keep water cold for more than 24 hours, while others have reminders to nudge you into taking a sip. Some water bottles have a section where you can add fruit or herbs to infuse your water. Choose one that will make you want to drink out of it and one that you want to bring everywhere! 

3) Don’t forget about foods – hydration doesn’t come from liquids only! Eat fruits and vegetables with high water content like watermelon, oranges, berries, cantaloupes, cucumbers, and tomatoes. Not only do they provide some water for your body, but they also contain beneficial antioxidants and fiber to help fight disease and keep you regular. 

DRINKING WATER FAQS: 

I hate plain water; what can I do?  Infuse your water with fruits or herbs. Basil and strawberries, or pineapple and mint are delicious and healthy ways to make water more flavorful. If you aren’t in the mood for plain water, unsweetened beverages, like green tea or calorie-free and sodium-free sparkling waters, can keep you hydrated throughout the day. 

I never remember to drink water – even if my water bottle is there.  Use an app! There are plenty of free phone apps nowadays that can remind you to drink more water throughout the day. 

How much water should I drink?  Water needs are different based on temperatures, exercise intensity, and whether you sweat more or less. While many argue that drinking eight glasses of water per day is not necessarily true for everyone, it’s still a good guideline. Aim for at least 64 ounces of water per day and drink more on the days you exercise, are outside, or sweat more. Use your urine color and volume as your guidance. 

How can I get more guidance?  We are working hard to develop a nutrition guide which will give you the tools to determine your own fluid needs. The e-book will be answering your most common questions about hydration beverages (like coconut water or electrolyte-replacement) and will inform you when they are necessary and how to choose one that isn’t comparable to soda. Stay tuned!