Fit & Fresh

Healthy Hydration During These HOT Summer Months


Did you know that your body is made up of about 60% water? It’s no wonder why we are constantly bombarded with messages of why and how to stay hydrated, especially during these HOT summer months!

I’ve got to be honest. It can be difficult for me to reach my daily quota of water some days, and it turns out, I’m not alone. One of the first questions that I ask my clients is how much water they drink, and the answer is usually under the recommended daily amount.

How much water SHOULD you be drinking?

The Institute of Medicine recommends that men consume about 13 cups of liquids a day and women consume about 9 on average. However, most health experts recommend sticking to the 8×8 rule (8 8oz. glasses of water a day) because it’s easy to follow and remember. I’ll cheers to that!

Here are some warning signs to look out for if you think you might be dehydrated.


  • Are thirsty
  • Have a dry mouth
  • Are feeling lethargic and depleted of energy
  • Are unable to focus
  • Are dizzy
  • Lack strength
  • Have a headache
  • Are experiencing unhealthy cravings

Because staying properly hydrated is so important in keeping our bodies functioning as they should, here are some tips to help you meet your daily needs!

Start your morning with warm lemon water. One of my favorite things about my morning routine is sipping on my cup of warm lemon water while I wait for the coffee to brew. Not only is it a great way to boost hydration from the moment you wake up, but it’s also detoxifying (thanks to the lemons!). Want to kick it up a notch? Try out this Lemon Ginger Tonic.

Give your glass of water a flavorful twist. There’s nothing better than going to the spa and drinking their flavored water. Am I right? It’s so refreshing! You can do the same thing at home by adding fresh fruit and herbs to a pitcher or individual water bottle. Some of my favorite combos include: cucumber and mint (classic), basil and strawberries (summer favorite) and cantaloupe for a hint of sweetness!

Carry a water bottle with you wherever you go. There are only a few essentials that I keep with me at all times, and one of them is a water bottle. Keeping a water bottle with you gives you no excuse to stay hydrated throughout the day! I prefer glass water bottles because I can see how much water I’ve consumed, but there are so many fun and sleek water bottles on the market these days.

Don’t forget about juicy fruits and veggies! When talking about your daily hydration goals, it’s important to not forget about all of your sources, including the foods we consume. These hot summer months are a great time to fill your plate with juicy fruits and vegetables, such as watermelon, cucumbers, cantaloupe, citrus fruits, cruciferous vegetables, peppers and leafy greens!

Cheers to a healthy and hydrated summer season!


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