How to stay hydrated over summer

Simple tips to keep your body healthy and happy over summer.


Staying hydrated is important for maintaining focus, preventing stress and promoting good overall health. Water maintains the volume of blood, affecting blood pressure and flow and regulating gene expression.


The body constantly loses fluid; a non-exercising adult loses more than two litres a day, predominately through urine, sweat and breath condensation. This loss is generally replaced by drinking a recommended eight glasses of water a day, however, often people don’t drink anywhere near this much.


Inadequate fluid intake leads to dehydration, where water and important blood salts such as potassium and sodium are lost, challenging the body’s ability to maintain its natural balance of functions and chemicals. By the time you feel thirsty you’re already dehydrated.


There are always distractions to delay you from topping up your water supply, especially when you’re preoccupied. Thankfully, there are some easy ways to increase your drinking habits.


Presence is paramount

The first and simplest way to ensure you stay hydrated is to always have a drink bottle on your desk, in your car or wherever you are. Having a bottle nearby at all times is a visual reminder to top up, and often you will find yourself taking a sip without even realising.


Hydrating foods

Plenty of foods have a high water content and therefore increase your hydration levels. Try to eat foods like celery, strawberries, cucumber and citrus fruits at morning and afternoon tea to stave off hunger and promote nutrition and hydration.


Add flavour

If, like a lot of people, you find yourself struggling to drink enough water because you simply don’t like the taste, spice your water up with a little flavour. Adding a squeeze of fresh lemon or a couple of mint leaves to your bottle will freshen your water and make it more exciting while still providing the same benefits. Water with a squeeze of lemon juice has the added health benefit of improving digestion and helping cleanse the liver.


Don’t forget hot drinks

Remember that you can also increase hydration with your daily hot drinks. If you enjoy a tea on a summer’s evening, opt for a herbal tea rather than a black one. This is a tasty way to stay hydrated while also adding other health benefits. There are a huge range of herbal teas out there, so find a flavour that works for you and replace that morning caffeine hit.


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