Beat the Heat: Tips for Staying Hydrated This Summer

Jul 09, 2024

As we move into July, the summer heat continues to escalate. The hotter it gets the more important it is to stay hydrated. Dehydration can easily sneak up on you and cause health problems, from fatigue and dizziness to more severe conditions like heatstroke. Drinking water is the most obvious way to stay hydrated, but incorporating high-hydration foods into your diet can also help keep you hydrated. Eating the right foods can help you stay cool and refreshed all summer long.

Why Does Hydration Matter?

Water makes up about 60% of your body and plays a vital function in keeping your body moving. It regulates body temperature, aids in digestion, transports nutrients, and maintains joint and muscle health. When we sweat, especially in hot weather, we lose water and essential electrolytes, making it vital to replenish these losses to keep our bodies functioning correctly. According to The U.S. National Academies of Sciences, Engineering, and Medicine, men should be consuming around 15 cups of water per day, and women should be consuming about 12 cups of water per day. Drinking the recommended amount of water per day may seem overwhelming, but you don’t have to just hydrate with plain water. You can also absorb water from your food!

What are High-Hydration Foods and Why Should I Care?

High-hydration foods not only keep you hydrated but also provide essential nutrients and vitamins. These foods are typically low in calories and rich in vitamins, minerals, and antioxidants, making them a healthy addition to your diet. Foods that typically provide the most water content are raw fruits and vegetables. Any fruits or vegetables with more than 80% water content are the things you want to go for. Some examples are:

For more examples, and to learn more about foods that help you stay hydrated visit:

Staying hydrated is essential for your health and well-being, especially during the hot summer months. Drinking water is crucial, but incorporating high-hydration foods into your diet is an enjoyable and nutritious way to boost your fluid intake. So, grab a slice of watermelon or make a refreshing salad and enjoy the benefits of being hydrated all summer long!

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Works Cited:

Uclahealth. “15 Foods That Help You Stay Hydrated.” UCLA Health, 17 June 2022,

“How Much Water Do You Need to Stay Healthy?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 12 Oct. 2022”

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