Beat the Heat with Hydration

July 10, 2023

As we move through the summer months, often times we keep up a lot of activities. And during those times, we may not be thinking about keeping up with daily hydration.  First, let’s talk about some facts.  Water helps our body regulate our own temperature as well as other functions like lubricating joints, getting rid of waste and helping bowel movements.  




To find out how much water you need, check with a Registered Dietitian Nutritionist.   Needs vary by age, gender and activity level.  The more active you are, the more hydration you need. Adequate intake levels for water have been determined for generally, healthy people. For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat. Taking that into account, women need about nine cups of fluid per day and men about 13 cups in order to help replenish the amount of water that is lost. The color of urine can indicate hydration level (pale = hydrated). 



Tips to Drink More Water


Carry a water bottle with you and refill it throughout the day.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Keep water in the house over sugary drinks.
Opt for water when eating out. You’ll save money and reduce calories.
Serve water during meals.
Add a wedge of lime or lemon to your water. This can help improve the taste and add a little Vitamin C.



To change up your hydration beverages, consider some of these other flavorful choices. 


Milk is made up of about 90% water.  Opt for fat free or unsweetened versions of either dairy or plant based milks (such as almond milk). Fruit Smoothies can be a great source of hydration.  Fruits such as banana, apples, oranges, grapes, pears and pineapples are high in water content.  Unsweetened Iced Tea flavored with real lemon can also be a refreshing beverage.

The Author

Laura Cason, B.S., R.D., L.D.N.

Laura has a Bachelor of Science in Nutrition from Kansas State University. She did her Dietetic Internship at Loyola University Chicago. She is a Certified Diabetes Care and Education Specialist. She is a Licensed Dietitian in Illinois and a Registered Dietitian and Nutritionist. Laura is a former marketing professional turned Registered Dietitian with a heightened passion for helping others. She has extensive experience working with clients seeking assistance with weight. With a background in the corporate setting, she has can empathize with those who work in these environments which often come with stress highs and lows. She helps her clients understand how to eat in order to feel good, boost energy, and be comfortable without restriction or obsessing. Laura believes in forming a partnership with her clients providing them with the tools to succeed and accountability to increase success rate. In her spare time, Laura enjoys cooking, working out, traveling, and beach volleyball.

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