Summer is for sunshine, spontaneous road trips, and sizzling backyard BBQs. But all that fun under the summer sun can leave your body thirstier than you realize. When temperatures climb, so does your need for proper hydration.
Staying hydrated helps you stay energized, focused, and prevents dehydration in the summer. It also keeps you from experiencing more serious heat-related illnesses like heat stroke.
With the right mix of smart habits and personalized approach, these summer hydration tips will help you stay cool and hydrated. So let's dive in to keep the good times flowing, one glass of water at a time.
How Much Water Should You Drink in a Day?
Before we get into our hydration tips for summer, let's answer the most important question. How much water should you drink in a day?
The classic recommendation is around 64 ounces (oz) of water a day for the average healthy adult. In the summer, it also depends on how much time you spend in the heat. An individual working out or laboring under the summer sun might need to drink up to 72 oz of water a day or more.
If drinking 64 oz of water a day seems like a daunting task, the tips below will help make that amount feel effortless and enjoyable.
1. Start Your Day with a Glass of Water
The best drink to start the day isn't your cup of coffee or glass of juice. It's a tall glass of water. Your body naturally loses fluids while you sleep, so drinking a full glass of water first thing in the morning helps rehydrate your system. It also wakes up your metabolism and supports digestion.
Bonus Water Tips
- Make it part of your morning ritual. Set a glass next to your toothbrush or coffee maker the night before. When you wake up, it’ll be right there for you.
- Want to boost your hydration even more? Try adding a low-sugar electrolyte powder to your first glass of water. Liquid I.V. has a variety of low sugar, no-sugar, and even caffeinated powders to choose from that are perfect for the morning. This helps replenish minerals and support balance right from the start.
2. Carry a Reusable Water Bottle & Sip Consistently
Whether you’re staying hydrated at work or headed outside, having water within reach keeps you consistently sipping. Choose an insulated bottle to keep your water cool and refreshing all day long.
Even if you’re not feeling thirsty, regular hydration keeps your energy up, your mind clear, and your body cool. Pacing your intake keeps you from chugging water at the end of the day and prevents those late-night trips to the bathroom.
Bonus Water Tips
- Make sure the size works for your routine. It should be large enough to avoid constant refills, but not so bulky it’s hard to carry or travel with.
- Set a timer or use a chart for drinking water to keep track of your daily water intake.
- Use a marked water bottle or a hydration app to track your progress easily throughout the day.
3. Eat Your Water
Eating fruits and veggies with high water content is a delicious and often overlooked way to get extra hydration. They're great for the whole family and provide extra health benefits like vitamins, minerals, and fiber.
Fruits and veggies with a high water content include watermelon, cucumber, strawberries, celery, and lettuce. These refreshing foods work great on their own, tossed into salads, blended into smoothies, or simply chilled and sliced for a cool snack.
Bonus Water Tip
- For an extra tasty hydration boost, try adding fresh berries to your water. It adds a subtle, natural flavor that makes sipping even more enjoyable. You can even freeze them in ice cube molds to throw in your water bottle.
4. Add Flavor, Drink More: Herbal Teas & Water Flavor Boosts
If plain water doesn’t excite your taste buds, you’re not alone. Luckily, there are plenty of delicious ways to stay hydrated without turning to sugary drinks. Iced Herbal teas, like hibiscus, peppermint, or chamomile, are a perfect way to drink more water in the summer.
Teas provide natural flavor without added sugar, and can even add a little caffeine boost. Just be sure you don't drink caffeinated teas too late in the day.
If tea isn’t your thing, find a portable low sugar water enhancer and keep it in your bag, car, or desk so you’re always ready to add a splash of flavor. Some bottles, like Cirkul’s water bottles, feature a built-in flavor cartridge that adds flavor with each sip. And with an adjustable flavor strength and a wide variety of options, they make it easy to stay hydrated whether you’re heading to the gym, the office, or just out running errands.
Bonus Water Tips
- Keep a batch of non-caffeinated herbal tea in the fridge for crisp, refreshing hydration.
- Choose a water bottle with a built-in tea infuser or strainer.
5. Hydrate Before, During & After Outdoor Activities
Whether you’re walking, biking, hiking, or exercising outdoors, staying hydrated is essential, especially when the sun is blazing. You also lose important minerals like sodium and potassium when you sweat.
Here’s a simple hydration routine to follow:
- Before: Drink a full 8 oz glass of water 30–60 minutes before.
- During: Sip regularly to stay hydrated and not get fatigued.
- After: Rehydrate with a low-sugar sports drink or water with added electrolyte powders.
Hydration tips for outdoor workers
Wondering how to stay hydrated working in the heat? Add these hydration safety tips to stay cool and healthy all day long.
- Take frequent water breaks: Smart hydration starts before you feel thirsty. Always takewater breaks.
- Rest: Use shaded or cool areas to rest when possible.
- Dress appropriately: Wear lightweight, breathable clothing and a hat to reduce heat exposure.
- Listen to your body: if you start feeling dizzy, fatigued, or extremely thirsty, pause andhydrate immediately.
Bonus Water Tips
- Wondering how much water to bring on a hike? A good rule to follow is to bring and consume half a liter per hour of activity, more if it's hot or you’re hiking in high altitude.
- Try to avoid outdoor activities during the middle of the day if possible. That is when the UV index and temperatures are highest.
- For post workouts, powders like LMNT work best as they are specifically designed to replenish your body after heavy exertion and loss of minerals from sweat.
6. Watch Caffeine & Alcohol Intake
Caffeine and alcohol can contribute to fluid loss. And in the summer, this can have serious dehydrating effects. For every caffeinated or alcoholic drink, match it with a cup of water to keep your body in balance. Alternating drinks with water is an easy way to enjoy yourself while still staying hydrated.
Bonus Water Tips
- If you’re heading to a BBQ or beach day, bring a reusable water bottle with you.
- Choose lighter options when possible. Go for spritzers, lower-caffeine teas, or mocktails made with sparkling water to stay refreshed with less dehydration risk.
7. Choose RO Filtered Water for Better Water & Hydration
Drinking more water is essential, but so is the quality of that water. For healthy, great-tasting drinking water, reverse osmosis (RO) systems deliver pristine, filtered water.
Many RO systems also offer remineralizing filters for alkaline water that rehydrates you more efficiently.
Aquasure Premier Series RO
With Aquasure’s Premier Series RO lineup, your tap water becomes clean, crisp, and worry-free. Perfect for daily hydration, our Premier Series Advanced RO System comes with a remineralizing alkaline filter to replenish your water and body with much needed minerals.
Final Thoughts: Sip Smarter, Live Better
Staying hydrated isn’t just good advice, it's essential during hot weather. Whether you’re relaxing at home or out chasing adventure, these tips will help you feel your best.
And remember, the quality of your water matters. With Aquasure, you’re not just drinking more water. You’re drinking better water.
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