Slices of watermelon, cucumber and orange

Are you spending more time outside this summer? It’s always a great feeling after the chill of winter and spring. However, it’s important to remember that with rising temperatures comes an increased risk of dehydration, so summer is a perfect time to put more focus on staying well hydrated throughout the day. Everyone’s hydration needs will vary, but it’s generally recommended to drink at least 8-10 glasses of water per day, or 64-80oz. If you exercise more or spend a lot of time outdoors in the heat, there’s a good chance you might need more. While water is undeniably one the best ways to hydrate, see below for some other options when you want a different way to quench your thirst.

Eat your fruits and veggies

Did you know that many fruits and vegetables are made up of 70% water or greater? For vegetables, try options like celery, cucumber, lettuce, radishes, bell peppers, and spinach. For fruits, watermelon, strawberries, cantaloupe, peaches, pineapple, and oranges are all great options. Aim for at least 2 cups of veggies and 2 cups fruit daily to bump up your hydration.

Whip up a smoothie

A great way to drink your fruit, and maybe a vegetable if you’re brave! You can use water, plant milk, coconut water for blending to add even more fluid to stay hydrated. Try this smoothie bowl recipe from our OSU chefs.

Try a mocktail

Alcohol is very dehydrating, so why not try a mocktail instead during happy hour? Try to avoid recipes that use a lot of sweetener and favor those that use blended fruits or 100% fruit juice for sweetness. See here for inspiration.

Sip on coconut water

Did you know coconut water has electrolytes important for rehydrating like potassium, sodium, and manganese? Compared to sports drinks coconut water has much less sugar, so it can be a great choice after a workout or spending a lot of time sweating outside in the sun.

Make an agua fresca

This is a summery drink that’s popular in Mexico and Central America, made with fruit, water, and lime juice. Here is a recipe to get your started.

Drink herbal tea

Try a fun fruit flavor like peach or berry. If you don’t like the idea of drinking a warm tea, brew ahead of time and let it chill in the fridge. Many tea brands also make herbal tea bags that can be infused in cold water so you can skip the chilling step.

Try fruit infused water

Ok, this is technically still water but more dressed up and flavorful. A simple squeeze of lime/lemon is always great, but you can also try cucumber mint, orange blueberry, watermelon basil…the possibilities are endless!

Share this Page