With summers becoming hotter and hotter each year, it can be very easy to become dehydrated. The strong heat of the sun takes away what little hydration you have left in your body, and it can easily lead to heat strokes and other diseases. This is why it’s very important to always stay hydrated. So here are ten ways to stay hydrated in summer.

Apart from just drinking water regularly, you should also keep water within your system and not lose a lot. You can also take in fruits rich in water, drink plenty of other fluids and keep yourself motivated to drink water regularly.

But these are just some basic tips. There are plenty of ways to spice up your fluid intake and keep yourself wanting more. That’s why I’ve discussed below ways to stay hydrated and make it fun and interesting. It won’t feel like you have to force yourself to drink gallons of water.

10 Ways to Stay Hydrated in Summer

While it comes naturally to us to just drink when we’re thirsty, you can actually lose a lot more moisture from your body than usual and get dehydrated pretty quickly in hot summers. So, we must be mindful of how much we’re drinking and always be careful to stay hydrated during the summers. Here are ten different ways you can keep your hydration in check.

1. Drink Plenty of Water

Now, the first one may be obvious, but it is the most important way to stay hydrated. We just desperately need water in our system, and you should never remain thirsty. Drink whenever you’re thirsty and during regular intervals of time as well.

Try to get a cute water bottle or a design that you love that you can bring around with you wherever you go. Remember to take a sip now and then, whether you’re working out or just going to meet some friends. And even if you don’t want to carry a bottle around, water is pretty easy to find just about anywhere. Just buy a bottle and keep drinking.

2. Flavor Your Water

Some of us find water to be very tasteless and bland. But you can always drink different kinds of water. You can add cucumbers, mint, strawberries, and other fruits and veggies to detox your water and give it a slight flavor.

You can also use filters or drink sparkling water if that’s what you like. And if all else fails, just adding a bunch of ice on a hot summer day makes your water taste heavenly.

3. Eat Food That Contains Water

Many juicy natural fruits and veggies like watermelon, cucumbers, tomatoes, stone fruits, etc., are high in water content. They taste amazing, and they have added nutrients! What better way to keep hydrated in a yummy way?

You can also make salads, fruit bowls with yogurt, or even different kinds of smoothies and milkshakes. This tastes delicious and keeps you hydrated and cooled.

4. Drink Plenty of Other Fluids

You don’t just have to stick to water. Most other fluids usually have a high water content that you don’t get to taste. Options like smoothies, sports drinks, and milk are a great way to mix and match during the day. Instead of drinking water all day, you can alternate between different drinks.

Natural fruit juices are also great. Coconut water is a great way to increase your water intake. It tastes great, and there’s no need to juice it out or blend it.

5. Coffee and Herbal tea

There’s good news for all those coffee enthusiasts out there; your daily coffee intake can contribute to your hydration. Coffee has long been debated when it comes to hydration, as it is a diuretic. This means that it makes you go to the washroom more often.

But research has shown that there is no evidence of dehydration with moderate coffee intake. (1)
As a result, your body does retain some of the fluids when you drink coffee. However, you shouldn’t overdo the coffee because of the side effects of excessive caffeine intake. A single cup should be more than enough. Other great alternatives to coffee are herbal teas, especially caffeine-free herbal teas.

6. Avoid Alcohol

Apart from increasing your fluid intake, it is also important that you don’t lose a lot of it and become dehydrated. A chilled wine glass might sound appealing at a backyard party in summer, but it will do you more harm than good.

Alcohol is known to have dehydrating effects on your body and should be avoided during the summers. Especially during a heatwave, it can cause heat strokes and make you lose consciousness in the worst cases.

7. Try to Stay Indoors

This one is another way to keep your hydration levels. At Least during the day, when the sun is at its hottest, try to stay indoors, in a well-ventilated room. Try to keep the windows open and let a cool breeze flow.

Unless necessary, try not to use an Air Conditioner, as they can dry out the air. If you do, use it for shorter periods and maybe get a humidifier for the room as well. This way, you won’t lose moisture from the skin.

8. Keep Your Body in Check

Keeping track of how much water you are losing is crucial to staying hydrated. Your body itself will usually give you signs when something is wrong. Check your urine regularly to see if you have the normal pale, almost transparent yellow color. If it is any darker and it means your body is getting dehydrated.

Sweat is also an important indicator. You lose water from your body through sweat. If you are sweating too much, it can eventually lead to dehydration. Try to wear light, airy clothes and try to stay out of the direct heat.

9. Be Careful when exercising in the summer heat

No, I’m not telling you to ditch working out in the summer. But be mindful of when and how you’re doing it. Exercising causes you to sweat a lot, and you should be careful to replenish that lost water. Drink plenty of water and/or sports drinks to keep yourself hydrated.

Also, try to exercise during the night or when it’s cooler and do so indoors. When temperatures are way too high, consider easing up your routine. Consult your trainer if you have one.

10. Cool it Down!

This is an effortless way to make your water intake more enjoyable. Chilling pretty much any drink will make it taste even better during the summer. Popsicles are also an option, although they aren’t all that recommended due to their sugar content. You can try to make your own healthy fruit popsicles!

Why is staying hydrated important?

With all this talk about hydration, you might be wondering why there’s such a fuss. Well, human beings need sufficient water in their bodies at all times just to carry on regular activities. It is required to keep your organs working properly, to keep body temperatures at the desired level, to stop infections from occurring, to provide nutrients to your cells, and so much more.

Lack of enough water in the body can lead to dehydration. Dehydration occurs when your body is losing more water than it is taking in, and it can be very harmful. While dehydration is usually very mild and can be treated with proper care, it can also become life-threatening and might require you to rush to the emergency room.

Lack of sufficient hydration can also cause fatigue and overall worse health conditions. It is also related to skin health, and this is why all skincare gurus advise you to drink plenty of water. These are just a few important factors, but there are plenty more reasons why you should keep properly hydrated.

Final Thoughts

There you have its folks, ten ways to stay hydrated in summer. Staying hydrated has a lot of benefits and is very important to your health. Incorporate these tips into your daily lifestyle, and you’ll be properly hydrated in no time.

Thanks for reading, and I hope this article inspires you to make some healthy lifestyle changes.


1.    No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population – PubMed (nih.gov)

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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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