Vacation Hydration: Keep your body cool during the dog days of summer

With summer heat comes lazy days soaking by the pool, spending time at the beach, or hanging out at amusement parks. As you pack for your favorite hot weather activities, remember these tips to help you stay cool and hydrated.

Water is your best friend. You’ve probably heard this many times, but this is especially true during summer months when people tend to be more active, spend more time outside, and sweat more. Reminding yourself to reach for water can help you prevent dehydration and keep you doing the things you love. Leave no room for excuses: pack some water in your beach bag, set a timer to remind you to take a sip, or come up with interesting ways to make your water more flavorful. Not sure you’ve had enough? Check your urine: the closer to clear the more hydrated you appear.

Eat more fruits and veggies. Did you know many fruits and vegetables are an excellent source of fluid? Per the USDA Food Composition Databases, one sweet yellow bell peppers or 1 cup of cantaloupe provides almost 6 oz. of water. That’s almost a whole cup of fluid! Incorporate more fruits and veggies into your day by eating them at breakfast, having them as snacks, and adding them to summer favorites like tacos or burgers.

Watch the salt and sugar. Ever noticed how thirsty you feel after eating that bag of chips? That’s because where salt and sugar go, water follows. Keeping salt and sugar intake in check helps your body maintain fluid balance. Do your part by opting out of sodas, juices, and salty foods especially on more active days.

Staying hydrated is essential to having fun filled days in the sun. Follow these tips and you’ll be hydrating like a pro all summer long.


Written by Angela Stancil MS, RD, LDN