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10 Tips for Staying Hydrated

  • Category: Nutrition, Health & Wellness
  • Posted On:
  • Written By: Sarah Klym, University of North Dakota dietetic student
10 Tips for Staying Hydrated

Updated 6/22/2022

Now that summer is here, and the heat is climbing, staying hydrated is even more important to enjoy your days out in the sun. Whether you are taking the kids to the park, going to the beach or attending summer activities outside, hydration is important for your overall health. While staying hydrated all year round is important, in the summertime is it crucial to your wellbeing.

Why Is Hydration Important?

Drinking water throughout each day is important because your body is made up of 60% water. Water has many functions in the body, including:

  • Controlling body temperature
  • Allowing body cells to survive, grow and reproduce
  • Transporting and metabolizing certain nutrients into the bloodstream
  • Required for the brain to produce hormones and neurotransmitters
  • Aids in Digestion
  • Lubricates joints
  • Assists in flushing waste outside the body through urination

Am I Drinking Enough Water?

According to our clinical collaborator Mayo Clinic, it is recommended that the average female should consume 11.5 cups of water a day, and the average male should be consuming 15.5 cups. These recommendations are considering fluids from water, other beverages and food. Growing up, I always heard the advice to drink eight glasses of water a day. Well, this is a reasonable goal for some people, but others may need more. Needing more water can depend on where you live, how much you exercise, your overall health, and if you are pregnant or breastfeeding.

How Can I Increase My Water Intake?

little girl with sunglasses on

  1. Drink an 8oz glass before every meal and or snack
  2. Alternate water in between other beverages
  3. Add a calorie-free flavoring or fruit 
  4. Make ice cubes with fruit
  5. Drink with a straw
  6. Create water challenges with friends or co-workers
  7. Set reminders on cellular devices and or download water tracking apps
  8. Carry a water bottle with you everywhere throughout the day
  9. Eat foods with high water content
  10. Add more spice to your foods