Tips For Drinking More Water In the Heat of the Summer

Tips For Drinking More Water In the Heat of the Summer

Many of us struggle with consuming enough water. Our excuses range from not liking the taste, thinking we feel bloated, to simply just forgetting. While we are all aware of the need to stay hydrated, especially during the summer months, we still neglect drinking enough water during the day. We’ve shared some clever tips you can use to make sure you’re staying hydrated.

Why is staying hydrated so important?

Water is responsible for providing your body with the fluids necessary to perform daily functions like transporting nutrients to your cells and removing bacteria and waste. Every day, your body requires a sufficient amount of water to survive. On a daily basis, men require almost 3 liters of water a day, and women about 2.2 liters. This includes the water content found in the food you eat. 

Water is necessary for many essential functions of your body, such as:

  • Maintaining healthy blood circulation.
  • Keeping joints lubricated.
  • Building muscle and tissue.
  • Regulating body temperature via perspiration and respiration.
  • Providing cushion to protect your brain and spinal cord.
  • Protecting your organs from heat stress.
  • Maintaining kidney and bowel function.
  • Preventing dry mouth and oral disease.1

In the summer months, it’s easy to get dehydrated when you’re outside in the sun enjoying physical activity. But drinking enough water is important if you want to avoid heat stroke and dehydration. In fact, as you get older, you become less sensitive to thirst and more susceptible to dehydration. So make sure you’re constantly replenishing your fluids, especially on hot days. 

Signs of dehydration

  • Weakness
  • Low blood pressure
  • Dizziness
  • Confusion
  • Dark-colored urine

    Tips to consume more water

    On average, a healthy person needs to drink 30 to 50 ounces of fluid per day.2 To help you increase your daily water intake, here are some helpful tips:

    1. Find your preference: hot water, cold water, room temperature, plain or flavored.
    2. Invest in a reusable stainless steel or BPA-free water bottle.
    3. Use your water bottle as a measure of how much you need to drink per day. 
    4. Download a hydration app to remind you when to drink water.
    5. Use your food tracker to measure your daily water intake. 
    6. If you feel hungry and find yourself reaching for something sweet during the day, drink some water instead.
    7. When that 3pm slump sneaks up on you, instead of filling up on coffee, drink some water. 
    8. If a hot drink is what you need, try herbal tea, hot water with lemon, or fresh mint. 
    9. Add flavor to cold drinking water by adding cucumbers, smashed fresh herbs, peeled slices of citrus fruits, or frozen berries. 
    10. Eat your daily serving of fresh fruits and vegetables a day to increase your water and potassium intake. Potassium and other electrolytes are lost through sweat and need to be replenished in hot weather and during physical exercise.3
    11. Use your exercise program to motivate you to drink more often: After each set and each exercise, take a drink of water.
    12. Similarly when you’re at work, use your daily routine to remind you to drink more: e.g. take a sip of water after emailing a client or colleague, before heading into a meeting, and every time you leave and return to your desk.  
    13. Avoid that bloated feeling and running to the bathroom every 5 minutes by sipping water steadily throughout the day. This provides your body with a steady supply of water and avoids flooding your system.
    14. Keep track of your total fluid intake, including caffeinated beverages, soups, smoothies, etc.

    With so many creative ways to increase your water intake, you’re well on your way to staying hydrated. The trick is to stay ahead of your thirst and replenish your body with fluids from food and water consistently throughout the day so you avoid the dire effects of dehydration. 



    1. The Water in You: Water and the Human Body; USGS
    2. The Importance of Staying Hydrated: Harvard Health; June 18, 2015.
    3. Katherine Tallmadge, M.A., R.D., Live Science; July 30, 2013.

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