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How to Stay Hydrated and Prevent Dehydration

Updated: Jul 31, 2023

The summer heat is here and will be around well into the fall months. Proper hydration is essential to maintaining your energy levels, digestive function, and restful sleep.


Cold glass of water with lemon, lime, and mint.

One of the simplest ways to keep your energy level strong during these hot months is to drink plenty of water and stay hydrated. Good hydration not only supports your energy levels, it also aid in maintaining healthy digestion and restful sleep.


If you grow bored with glass after glass of filtered water, try adding in some lemon, lime, or mint. This will creates a tasty way to keep up with your water intake.


Beyond Water


Research has found that in addition to water - both still and sparkling - beverages with a bit of sugar, fat, or protein may do an even better job of keeping us hydrated longer. In a yummy finding, researchers also identified chocolate milk as being even more effective than water or sports drinks at maintaining normal hydration levels after exercise. This is likely due to milk's electrolyte content and energy density.


Can't do dairy? Not to worry, try some delicious coconut milk instead. Coconut milk has a similar electrolyte structure to dairy milk.


3 Ways to Stay Hydrated and Beat the Summer Heat


  • Drink plenty of water

  • Consume fluids that contain electrolytes, such as sports drinks and even chocolate milk. Yum!

  • Eat a diet full of fruits and vegetables. Pears, cucumbers, watermelon, celery, and peaches are great examples of fruits and vegetables that support hydration.


4 Things to Minimize or Avoid


  • Alcohol

  • Caffeine

  • Soft drinks

  • Spicy foods


"Drinking water is essential to a healthy lifestyle." – Stephan Curry, NBA Superstar

Wrap Up


The summer heat has been intense this year, and it looks like it will be around well into the fall months. A simple way to maintain proper hydration is to consume plenty of water and fluids - between 11 and 16 cups per day. Good hydration is essential to maintaining your energy levels, digestive function, and restful sleep.

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