Creative Ways to Stay Hydrated This Summer

Allison Edwards, MS, RDN, LDN, CLC 

When temperatures rise, staying hydrated becomes even more important. Water helps regulate body temperature, supports digestion, transports nutrients throughout the body, and keeps your body functioning at its best. Yet many people struggle to drink enough fluid throughout the day, especially when they are busy with summer activities. 

The good news is that staying hydrated does not have to mean forcing yourself to drink plain water all day long. With a few creative strategies, you can make hydration more enjoyable and easier to maintain throughout the summer months.

Don't Wait Until You're Thirsty

One of the biggest hydration mistakes people make is waiting until they feel thirsty before drinking. Thirst is a sign that your body has already started to become dehydrated. Instead of relying on thirst alone, make it a habit to sip fluids consistently throughout the day.

Try keeping a water bottle within reach, drinking a glass of water with meals and snacks, or setting reminders on your phone to take a few sips every hour. 

Eat Your Water

Did you know that many fruits and vegetables are made up of more than 90% water? Eating hydrating foods can contribute to your daily fluid intake while also providing vitamins, minerals, and fiber.

Some of the most hydrating foods include:

• Watermelon 

• Cucumber 

• Strawberries 

• Cantaloupe 

• Oranges 

• Celery 

• Tomatoes 

• Lettuce 

• Zucchini 

Watermelon is a summer favorite because it is naturally sweet, refreshing, and about 92% water. Cucumbers are another excellent option and can be added to salads, sandwiches, wraps, or enjoyed with a healthy dip.

For a refreshing snack, try combining watermelon, cucumber, and fresh mint for a simple summer salad!

Make Hydration More Fun with a New Cup

Sometimes the simplest changes can have the biggest impact. A colorful water bottle, insulated tumbler, or cup with a fun design can make you more likely to reach for water throughout the day.

Look for a cup that fits your lifestyle. Some people prefer large insulated tumblers that keep drinks cold for hours, while others enjoy bottles with measurement markers that help track daily intake. Using a straw can also make some people more likely to sip instead of drinking from an open cup, or vice versa. You might even designate a special summer cup that makes hydration feel a little more enjoyable.

Infuse Your Water with Flavor

If plain water feels boring, infused water can be a refreshing way to add natural flavor without added sugar.

How to Infuse Water

Making infused water is simple:

1. Wash and cut your fruits, vegetables, and herbs. 

2. Add them to a pitcher or large jar. 

3. Fill with cold water. 

4. Refrigerate for at least 2-4 hours, or overnight for stronger flavor. 

5. Serve over ice and enjoy. 

The fruits and herbs gently flavor the water, creating a refreshing beverage that's perfect for hot summer days.

Try These Refreshing Infused Water Combinations

Santa Cruz Sunset Water

This colorful blend is as pretty as it is refreshing:

• 6 cups water 

• 1 cup sliced mango 

• 1 cup sliced papaya 

• 1 cup sliced cantaloupe 

Layer the fruit from darkest orange to lightest orange in a clear pitcher, then carefully pour water over the fruit until full. The result resembles a summer sunset and makes a beautiful addition to gatherings.

Watermelon Rosemary Energizer

A unique combination that pairs sweet and savory flavors:

• 6 cups water 

• 1 cup cubed seedless watermelon 

• 2 sprigs fresh rosemary 

Add watermelon and rosemary to a pitcher, cover with water, and chill. The watermelon provides natural sweetness while the rosemary adds a refreshing herbal note.

Cucumber Lemon Mint Refresher

A classic spa-inspired favorite:

• 6 cups water 

• ¼ cup thinly sliced cucumber 

• ½ cup thinly sliced lemon 

• 2-3 sprigs fresh mint

Combine all ingredients in a pitcher and allow the flavors to infuse. This crisp, refreshing combination is especially enjoyable on hot summer afternoons.

Check Your Hydration Status

A simple way to monitor hydration is by paying attention to the color of your urine.

Generally:

• Pale yellow or lemonade-colored urine suggests good hydration. 

• Dark yellow or amber-colored urine may indicate that you need more fluids. 

Certain medications, supplements, and foods can affect urine color, so this is not a perfect measure, but it can be a helpful guide for many people.

Make Hydration Part of Your Summer Routine

Hydration doesn't have to be complicated. By eating water-rich foods, carrying a favorite cup, trying infused water recipes, and drinking regularly throughout the day, you can make staying hydrated feel less like a chore and more like a healthy summer habit.

*recipes adapted from the California Department of Health Rethink Your Drink