08/06/2026
It's Not Just Water: Smart Ways to Stay Hydrated
When temperatures soar, we often hear, "Drink more water!" And that's great advice—but staying hydrated is about more than just what's in your water bottle.
Your body depends on water to regulate temperature, cushion joints, transport nutrients, and keep your heart, brain, and muscles functioning properly. During hot weather, you lose fluids through sweat—even if you don't realize it. Replacing those fluids is essential.
It's Not Just Water: Smart Ways to Stay Hydrated
When temperatures soar, we often hear, "Drink more water!" And that's great advice—but staying hydrated is about more than just what's in your water bottle.
Your body depends on water to regulate temperature, cushion joints, transport nutrients, and keep your heart, brain, and muscles functioning properly. During hot weather, you lose fluids through sweat—even if you don't realize it. Replacing those fluids is essential.
Hydration Tips for Hot Days:
• Drink before you're thirsty. Thirst is a sign your body is already beginning to get dehydrated.
• Eat your water! Many fruits and vegetables are naturally high in water and help keep you hydrated. Try: watermelon, cucumbers, strawberries, oranges, tomatoes, celery, lettuce These foods also provide vitamins, minerals, and fiber.
• Watch sugary drinks. Regular soda, sweet tea, and many sports drinks can add a lot of sugar and calories. Water is usually the best choice for everyday hydration. If you're exercising intensely for more than an hour or working outdoors for long periods, a sports drink may help replace electrolytes—but most people don't need them for routine daily activities.
• Limit alcohol and excess caffeine. These beverages can contribute to fluid loss in some people, especially if they're replacing water throughout the day.
• Carry a reusable water bottle. Having water nearby makes it much easier to sip throughout the day.
Don’t like plain water?
If plain water isn't your favorite, there are plenty of healthy ways to add flavor without adding sugar.
• Infuse your water with fresh fruit such as strawberries, oranges, cucumbers, lemons, limes, or mint.
• Add sugar-free drink mix packets to your water.
• Create your own fun combinations by adding a sugar-free flavored drink packet with one or two pumps of a sugar-free flavored syrup.
Our Hydration Station has been a big hit to both youth and adults by mixing flavors like cherry, strawberry, coconut, vanilla, and pineapple to create refreshing, zero-sugar drinks that make staying hydrated a little more fun. We make suggestions of combinations by using fun names like:
• Berry Beach (strawberry packet with a sq**rt of sugar-free coconut syrup),
• Cherry Paradise – pineapple packet with cherry syrup
• Sunset Tropic Twist – orange packet with coconut syrup
• Orange Cream Dream – orange packet with vanilla syrup
• Blue Lagoon – blue raspberry packet with vanilla syrup
The best hydration plan is the one you'll actually enjoy and stick with. Finding a healthy flavor combination you love can help you drink more water throughout the day.
Know the Warning Signs
Mild dehydration may cause:
• Thirst
• Dry mouth
• Headache
• Fatigue
• Dark yellow urine
• Dizziness
If someone develops confusion, faints, has a rapid heartbeat, or stops sweating despite the heat, seek medical attention immediately. These may be signs of heat-related illness.
Staying hydrated isn't just about drinking water—it's about making smart choices that help your body stay cool, healthy, and energized all summer long!
Sources:
• Centers for Disease Control and Prevention (CDC): Heat and Hydration
• Academy of Nutrition and Dietetics: Hydration and Healthy Beverage Choices
• U.S. Department of Agriculture (USDA) MyPlate
