Tips to Stay Hydrated this Summer


During the summer months, we are more prone to sweating and experiencing fatigue due to the hot weather. This increased heat poses risks such as heat stroke, dehydration, rashes, and indigestion. We often rely on fans, air-conditioning, light-colored clothing, and breathable cotton fabrics to stay cool. However, maintaining good nutrition, especially through proper hydration, is vital for our well-being as temperatures rise.

While fluids are the primary source of hydration, it’s worth noting that approximately 19% of our daily water intake comes from food, particularly fruits and vegetables. With the heightened activity levels during summer, staying hydrated and healthy can be challenging. To address this, it is important to focus on fluid intake and consuming foods that support our overall well-being.

Here are some additional tips to stay hydrated, maintain a healthy diet, and prioritize nutrition during the summer months:

Healthy Drinking

Take precautions to prevent dehydration and heat exhaustion. Drink plenty of water and opt for non-sugary, nutritious beverages such as coconut water, sugar-free lemonade, and diluted fruit juices. Adding a splash of fruit juice to water can help increase intake. Smoothies with fruits and vegetables provide essential vitamins and minerals, while protein shakes aid muscle growth and repair.

Healthy Eating

Incorporate small, healthy snacks into your routine. Include foods with high water content in meals, such as cucumbers (a refreshing and hydrating snack), tomatoes, melons, peaches, lettuce, citrus fruits, and green leafy vegetables. If you plan to go to the pool or have a trip to the park, pack these pre-cut items as part of your lunch or snacks. Yogurt is another delightful and refreshing snack that combines protein, calcium, and probiotics.

Remember to prioritize staying hydrated and ensuring you and your family receive enough protein to support growth and development. Keep water readily available at all times, especially when you’re outdoors.

By staying hydrated and eating a healthy diet, you’ll be able to enjoy a summer filled with lasting memories while taking care of your well-being.

Carol Chappell, MS, RDN, LD, LTC-FSM |

“I enjoy being an RDN because not only do I help people eat nutritionally, but I get to make friends along the way.”

Carol has been a Registered Dietitian Nutritionist (RDN) with HCSG for more than seventeen years. A Kentucky native, Carol received her education at the University of Louisville and the University of Kentucky, respectively. When she is not working, Carol enjoys spending time with her husband, three children, and four grandchildren.

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