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10 Tips to Stay Hydrated This Summer

Mature woman sitting at the gym and drinking water from bottle. Senior woman taking a break after workout at rehab gym.

Start Your Day with a Glass

Make it a goal to start each day by drinking a full glass of water to get a head start on your fluids. Try putting a glass of water by your bed to drink right after you wake up.

Gear Up

If you find that you avoid using your water bottle because it’s hard to clean, ugly or has a funky smell, it may be time to get a new bottle that you will use.

Get an Insert

If you prefer wide-mouth bottles for how easy they are to fill, look for a lid insert that fits inside the mouth. This will make it easier to sip while you’re active.

In the Clear

If you’re in the market for a new bottle, get one that is clear. This way, you can see how much or little water you have consumed. This can be a helpful motivator to fill up and drink up.

Three Times Full

If you have a 16-ounce water bottle, make it a goal to refill your water bottle at least three times throughout the day.

More than Just Water

Add fruits and vegetables with high water content to your diet. These include cabbage, spinach, squash, watermelon, citrus, cantaloupe and strawberries.

Start a Hydration Journal

Write down how much water you drink to keep on track with your daily goal.

Drink While Active

Make sure to drink fluids during exercise, especially if you’re exercising outdoors or in a hotter climate. Aim to stay hydrated without overhydrating. How can you tell? Your urine should be a pale yellow.

Travel Tip

If you’re flying this summer, bring a small empty water bottle and refill it once you’re in the boarding area. Without the need to buy bottled water, you will save money, limit waste and have access to water throughout your flight. Remember, an airplane cabin is a low-humidity environment, which can leave you dehydrated and more susceptible to jet lag.

Flavor Your Water

If you’re tired of plain water, add strawberries, cucumber, lemon or mint to flavor your water. You can even purchase an infuser water bottle to take flavored water on the go.

Author:  Katie Kelly, RD, CNSC

Katie Kelly, RD, CNSC, is a registered dietitian and blogger in the San Francisco Bay Area. Follow her on Instagram to see her food, travel and fitness adventures.


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