7 Simple Ways to Keep Up Your Fluid Intake and Stay Hydrated

1. Water Baby

Wherever you go, always make sure that you have a bottle of water in your bag. It’ll be more refreshing if you chill it in the fridge before going out. Keep sipping from it regularly – don’t wait until you are thirsty as that means you are already dehydrated. Stashing a reusable thermal bottle in your tote ensures cold water is always within reach whenever you are on the move.

2. Fruity

Eat plenty of fruit and vegetables, which have a high water content. Fruits such as watermelon are especially good, since as well as being refreshing, they have especially high levels of water. Cucumber is also pretty much nothing but water! While carrying a reusable water bottle is essential, eating your water through fresh produce adds valuable vitamins and electrolytes to your daily routine.

3. Spread It out

If you find it hard to consume enough fluid, try spreading it out throughout the day. You don’t need to down the recommended two liters in one go! Drinking little but often will help you keep hydrated, and you should find it much easier to consume enough liquids. Pacing yourself throughout the morning and afternoon allows your body to absorb moisture efficiently. For guidelines on optimal daily fluid intake based on activity levels, check the Mayo Clinic hydration guide.

4. Avoid Alcohol

Alcohol dehydrates you, so keep your consumption down in hot weather. It won’t cancel out the effect if you add coke to your rum either! So avoid alcohol altogether, or at least keep it to a minimum. It’s especially important if you’re going to be out in the sun. Alcohol acts as a diuretic, causing your body to lose fluids faster than normal during high temperatures.

5. Boring!

Do you avoid drinking water because you find it just too dull? Try adding a slice of lemon to give it just a hint of flavor. The lemon will make it really refreshing, without being too strong. If plain water feels repetitive compared to flavorful beverage options, simple natural infusions can easily transform your daily drinking habit.

Here are a few quick ways to enhance your water's natural flavor:

6. Variety

There’s a huge variety of soft drinks available these days, so you have no excuse for not keeping up that fluid intake! It’s best not to consume too many sugary, artificial soft drinks, but the occasional one won’t hurt, and any fluid is better than nothing. The best option is water or fruit juice, of course. If you want to balance your drinks after reducing dehydrating alcoholic beverages, sparkling water, coconut water, or diluted fruit juices offer great variety.

7. Hot Drinks

If you like hot drinks, even in the heat, then hot drinks can count as part of your fluid intake. The best, and most refreshing option, would be herbal tea. Coffee and tea do count, surprisingly, but should be the decaffeinated version. As highlighted in Harvard Health publications, warm herbal infusions like chamomile or peppermint contribute positively to total daily fluid balance without unwanted caffeine spikes.

I hope this has given you some great ideas on keeping hydrated in this hot weather. Do you have any suggestions of your own? Any great ideas for summer drinks?