Easy Ways to Stay Hydrated in the Summer

During the summer months, most of us are at the beach or enjoying other outdoor activities. It’s important to be aware of your nutrition and hydration to cope with the warmer temperatures. This article will provide you with some easy ways to enjoy your summer while incorporating healthy strategies.

Fluid Hydration

Make sure you are drinking enough water by following an easy recommendation of 8 glasses of 8 ounces of water daily. Another way to calculate this is to divide your weight in pounds by 2 and drink the amount of ounces indicated. For example, a 150- pound male would need 75 ounces (150/2) of water per day. Watch for signs of dehydration such as:

• Thirst
• Headache
• Dry or sticky mouth
• Decreased urine output
• Sleepiness or tiredness
• Dizziness or lightheadedness

Hydration through food

You can also stay hydrated through the foods you eat. Only 70-80% of your hydration needs should come from water–the other 20-30% can come from the foods we eat. Fruits and vegetables contain a significant amount of water. The ones listed below have the highest amount of water content:

• Cucumbers- 97%
• Celery- 96%
• Tomatoes and radishes- 95%
• Bell Peppers – 93%
• Cauliflower and Watermelon- 92%
• Spinach, Strawberries and Broccoli- 91%
• Grapefruit- 90%
• Oranges- 87%

Healthy Snacks

When packing for a day at the beach or picnic, choose healthy foods and drinks. Try to avoid foods that are high in salt as they can have a dehydrating effect. Some tasty and healthy snacks include: raw or dry roasted nuts (10-12 nuts), fruits and vegetables, hummus, low-fat yogurt, grilled chicken salad, and sandwiches on whole-grain and low-calorie bread. If you want to “spruce up” water you can add limes, lemons, oranges, berries, or cucumbers. Also, having sparkling water can help you avoid carbonated drinks without the added calories.

Cucumber and Watermelon Salad

10-serving recipes provided by allrecipes.com


  • 1 small red onion, halved and sliced into thin half-moons
  • 2 tablespoons lime juice, or more for taste
  • 2 tablespoons extra-virgin olive oil
  • 1 seedless watermelon, cut into cubes
  • 2 cucumbers, cut into cubes
  • 1 cup of crumbled feta cheese
  • Optional: ½ cup mint leaves, sliced thinly


  1. Mix red onion with lime juice in a bowl; set aside to marinate at least 10 minutes. Stir olive oil into mixture.
  2. Toss watermelon, cucumbers, and feta cheese together in a large bowl. Pour red onion mixture over watermelon mixture: toss and coat. Optional: Sprinkle mint over the salad.