Easy tips for staying hydrated this summer

waterrunnerWhen it’s hot outside, you need to work a little harder to make sure you stay hydrated.

The good news is: The choices are unlimited. Summertime means iced tea, smoothies, flavored water, even foods high in water content, like watermelon, oranges, cucumbers and strawberries.

It’s especially important to make sure you stay hydrated when you’re outside or exercising strenuously.

So here’s how you can make sure you’re getting enough liquids:

Have a beverage with every meal and snack.

Choose beverages you enjoy. Several studies show that active children consume more liquid when it’s flavored. But keep in mind that all calories count, including those from caloric beverages. Rather than giving your child a sugary drink, consider flavoring water with some lemon or strawberries.

Eat more fruits and vegetables. Fruits and vegetables tend to have high water contents, which make them great options for helping you meet your hydration needs.

Don’t rely exclusively on thirst to tell you when you need to grab something to drink. Sometimes thirst is not a reliable gauge, especially when you’re exercising or if you’re taking medications or have a health condition. Keep a beverage within reach — at your desk, in your car or in your bag — so that you’ll be reminded to drink.

Keep beverages at moderate temperatures. You drink more fluid when it’s just the right temperature, not too hot and not too cold.

Looking for a cool, refreshing drink to enjoy this summer. I make this raspberry mint lemonade when I can gather all the ingredients:

hydrated2Raspberry Mint Lemonade


  • 1/4 cup raspberries
  • 2 tablespoons granulated sugar
  • 3 large lemons, cut in half
  • 1/2 cup water
  • 3 mint leaves


• Add a handful of fresh raspberries and sugar to the bottom of a glass.

• Use a cocktail muddler or the back of a spoon to smash your fruit. Add mint leaves and smash into fruit mixture.

• Squeeze fresh lemon juice onto smashed raspberries mixture, add water to mixture and mix well.

• Add ice and stir. Serve cold. Enjoy!

sloanKelly Sloan is in the dietetics program at the University of Hawaii-Manoa, is a staff writer for UH-M’s student newspaper Ka Leo o Hawaii and interns for several nutrition and media specialists. She also works at the Kapiolani farmers market and as a deli cook at a local health food store. Sloan enjoys cooking and developing new recipes that are easy to prepare, delicious and healthy. Find her on Twitter @ksloan6 or on Facebook.


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