water bottle being poured into glass
Beat the Heat: 5 of the Best Ways to Stay Hydrated

Staying hydrated is an important part of overall health, especially in the warmer months. Experts say drinking 8 glasses of water a day is ideal, but everyone’s body is different. Some people may need less water while others need more. The best way to tell how hydrated you are is to check your urine; if it’s colorless or the color of straw, you’re well hydrated. If it’s dark yellow or amber, you need to hydrate. Find out the best ways to stay hydrated to beat the heat:

1. Keep a Water Bottle With You

woman getting ready to run with her water bottleOne of the best ways to stay hydrated is to just have a water bottle or cup with you. If you already have water, you’ll be more likely to drink from it throughout the day. Using a reusable bottle or tumbler saves you from having to spend money on plastic bottles. Plus it is better for the environment!

2. Track Your Water Intake

Some people like to know the numbers. A great way for people who love hard numbers to ensure they stay hydrated is to track your water intake. Download an app and track how much water you drink easily or get a water bottle that can sync with your fitness tracker or the app on your phone. If you don’t want anything high tech, there are plenty of water bottles with water amounts printed on the sides so you can easily see how much water you’ve been drinking throughout the day. You’ll also find water bottles with goal times on the sides if you’d rather track by the hour. There are many ways you can track your water intake!

3. Drink Something Other Than Plain Water

water infused with fresh fruitDoes plain water not entice you? Spice it up by adding fresh fruit or herbs for a flavor enhancement. Some great combinations include lemon and lime, orange and strawberry, or mint and cucumber. Another great option other than plain water is herbal beverages or tisanes. These are generally referred to as herbal teas, but actually don’t contain any tea leaves, making them caffeine free. You’ll find a wide variety of flavors when it comes to herbal drinks. If you don’t mind caffeine, unsweet tea is another great water alternative.

4. Don’t Only Drink Coffee or Alcohol

There’s nothing wrong with enjoying some of your favorite iced coffee drinks or cocktails. But don’t let these be the only things you drink during hot days. For every cocktail or cup of coffee, have a glass of plain water. You don’t want these drinks contributing to dehydration, so just be aware of water you have consumed.

5. Eat Fresh Fruits and Vegetables

Fresh fruitThe summer is full of fresh fruits and vegetables that are in season. Melons, berries, and stone fruits are rich in water and other important nutrients your body needs. Many leafy greens, peppers, tomatoes, cucumbers, and other veggies can also contribute to your water intake. Eating these fresh fruits and vegetables is one of the best ways to stay hydrated in the summer and early fall. See our article on the best vegetables to eat daily for many great ideas.

These are just some of the best ways to stay hydrated when it’s hot out. Keep up with your water intake, eat fresh fruits and vegetables, and make sure you have water with you all the time. We hope this information will help you fight dehydration! Helping you is an important part of our jobs as a pharmacy, and if you need anything, contact us!