Tips and Recipes to Stay Hydrated for Summer

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The summer heat is upon us and it's important to keep cool. The rising thermometer can leave you feeling drained and dehydrated if you don't drink enough fluids.

Sheryl Lozicki, Director of Wellness and Nutrition for Mercy Health, says the amount of fluid you need each day is based on a lot of factors including your gender, your activity and fitness level, and the weather.

The Institute of Medicine suggests that men should drink 13 cups of fluid per day with foods and drinks. Women should drink about nine cups per day.

When it comes to staying hydrated, you don't have to solely rely on water. Choose something you enjoy, but keep in mind you can't stay hydrated on sugary drinks alone! Save the sports drinks for when you're exercising more than an hour or during high heat and humidity.

There are many warning signs for dehydration, including:

  • Bad Breath - Your breath may be telling you that your body is running extremely low on water content. Nine times out of 10, bad breath is a result of dehydration.
  • Extra Yellow Pee - Sounds gross, right? Unfortunately, thirst is not just the only parameter to know if the body is crying out for water, primarily in children. The color of your urine is a key factor in knowing if your body needs fluids. When you are properly hydrated, your urine should be pale yellow.
  • Headache and Fatigue – When the body loses too much fluid, electrolytes like sodium and potassium are also lowered, altering the chemical makeup of the blood. As a result, your brain responds with a headache or fatigue. The more dehydrated you become the more a headache grows and energy lessens.
  • Thirst – Seems like a no-brainer, of course, but thirst can actually occur fairly late in the process of dehydration. The key is to stay hydrated – thus avoiding thirst.

Keep in mind these tips below to stay hydrated:

  • Food = Fluid. Remember, fruits and veggies contain water too! Watermelon, grapes, berries, bell peppers, tomatoes and other juicy produce contain tons of water to keep you hydrated.
  • Be Aware of Alcohol. Alcoholic beverages can lead to additional fluid losses; for every alcoholic drink have one non-alcoholic. Remember to drink in moderation, the American Heart Association recommends up to two drinks per day for men and one drink per day for women.
  • Don’t Wait. One mistake that’s easy to make is waiting to drink until you feel thirsty. Thirst and dry mouth can be signs of mild dehydration. Even if you don’t feel thirsty, it’s important to drink regularly throughout the day and listen to your body!

Here's a few recipes that can help you stay cool and hydrated this summer!

Strawberry Lime Popsicle


  • 3 cups freshly washed and hulled strawberries
  • 1 lime
  • ¼ cup honey


  1. Blend all ingredients together. You may choose smooth or with fruit chunks.
  2. Freeze in popsicle molds for 3 hours.
  3. Remove popsicle by placing mold under warm water.


Infused Water Recipes


  • Watermelon + Kiwi + Strawberry
  • Strawberry + Lemon + Basil
  • Cucumber + Mint + Lemon


Watermelon, Strawberry Smoothie


  • 1 banana
  • 1 lime
  • 1 cup frozen strawberries
  • 2 cups watermelon
  • 1/2 cup Greek yogurt


  1. Blend all ingredients together. You may choose smooth or with fruit chunks.


Just remember these tips, and you'll have a safe and healthy summer!


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