A woman working out with a bottle of water

How to stay hydrated during summer

Everyone knows that water is vital to our survival and that dehydration can have serious negative impacts on our bodies. On average, the daily recommended intake of water is 3.7 litres for men and 2.7 litres for women. A figure that might appear intimidating… especially if water isn’t your drink of choice. Here are some tips that will help you stay properly hydrated.

Don’t wait until you’re thirsty

When you start to feel thirsty, it’s a sign that you’re on your way to becoming dehydrated. Try to keep a bottle of water always on hand and drink from it often. You should also plan to have a glass of water at different moments of the day, such as when you wake up, with each meal, before and after a workout or during your work breaks.

Eat lots of fresh fruits and vegetables

On average, we consume between a half litre and 1 litre of water a day through the foods we eat. To maximize your water intake, your diet should be filled with fruits and veggies. In addition to being packed with essential nutrients and vitamins, they’re also made up of up to 80% water. And what better time to eat fresh produce than in the summer? Choose in-season and locally produced foods that, aside from being a sound ecological choice, taste a lot better!

Flavour your water with fresh ingredients

You can easily make your own flavoured water by infusing fresh herbs or fruits and veggies in either flat or sparkling water. Here are some delicious combinations you can try out:

  • Strawberry and basil
  • Cucumber and lemon
  • Raspberry and blueberry
  • Lime and mint

The possibilities are endless. Let your imagination have free reign!

Add some sparkle to your water

For some people, the term “flat water” couldn’t be any truer. If you prefer carbonated beverages, sparkling waters are a fine choice to help you stay hydrated. Choose brands that are not sweetened and are free from other additives and make sure to track your sodium consumption if you’re opting for mineral carbonated water. If you also want to limit your ecological footprint, you can buy a soda maker that allows you to carbonate your water at home.

Drink iced tea and coffee

The idea that tea and coffee can dehydrate you is a myth. In addition to being delicious and refreshing, a glass of iced tea or coffee will help you attain your water consumption goals. These drinks are easy to make at home and will allow you to control how much sugar you want (or don’t want) in your glass. All you need to do is brew your favourite tea or coffee, refrigerate it for a while and flavour it to your liking (by adding some honey, milk, lemon or lime juice, vanilla extract, mint, etc.)

Avoid sugary or alcoholic beverages

To make sure you don’t consume empty calories, try to stay away from soft drinks, fruit juices and alcohol. Alcohol is a light diuretic, which means it contributes to eliminating more liquid than you actually take in. So, make sure you don’t exceed daily recommended limits and get into the habit of alternating a glass of water with your alcoholic beverage, especially when the temperature soars. And while fruit juice may seem like a healthy choice, you should be aware that their sugar content is often equal to soft drinks.

By drinking healthy liquids frequently and consuming foods with high water content, you’ll keep yourself hydrated and enjoy a healthier summer!