Summer is a time of year marked by lots of hot, sunny days and outdoor activities. People tend to be more active during the summer as they get out for strolls in the sun, swimming, beach sports, or biking. These are all great since finding ways to add more activity to your life is a great way to improve your health! But between the added activity and the sweat from the heat, it is important to stay well hydrated. 

So how much water should you be drinking? You may see some online promoting drinking a whole gallon everyday. While this may work for some, it is probably not necessary unless you are an intense athlete, and a whole gallon is pretty daunting for your average person just trying to add more activity. The mayo clinic recommends 90 oz. for women or 110 0z. for men, or that your urine be a pale yellow color. This may still seem like a lot, but with some of these tips it will seem a lot more doable!

1. Get a good water bottle

Find out what works for you in this area. Some people may prefer one big bottle that they only have to fill once or twice a day, while others like a smaller bottle that they fill throughout the day. Either way, the key is to always keep your bottle with you, know how many of them to drink, and aim for that goal everyday!

2. Hydrate with more than just water

Water is so good for you and is everyone’s hydration go-to, but it can get pretty boring. To reach your hydration goals, try to supplement your water with some herbal teas, decaf coffee, milk, or sparkling water. Water enhancement liquid drops are an easy and affordable way to flavor your water on the go. Also, you can get hydration from food, especially in the summer! Fruits like watermelon, oranges, mango, or cucumber are all mostly water. These all contribute to your hydration and are so tasty and refreshing!

3. Electrolytes 

If you’re doing continuous exercise for more than 30 minutes to an hour, especially if you work up a significant sweat, you should be replenishing electrolytes. You can do this with your typical sports drinks, something like liquid IV, or by being sure to have a banana or some potatoes and plenty of table salt throughout the day.

Enjoy your summer and stay safe and hydrated!