Stay Hydrated and Start a Wellness Routine – What Dietitians Recommend

Hydration is essential during warmer months, and you shouldn’t ignore it. Each person’s hydration needs will be different based on their activity level, age, and health status.

Fighting the long, hot days by drinking enough liquids is necessary to continue your daily activities and stay healthy.

We’ve compiled a list of some of the best ways to stay hydrated backed by dietitians.

A Glass of Good, Clean Water

Starting your day with great, clean water is what will make drinking more tempting. You can use a home water filter and fill up a reusable water bottle.

That way you enjoy good quality water and protect the environment, too!

Make it Fun and Tasty

If you think drinking plain water can be boring, there is something you have to try.

Adding fresh fruits and herbs into your water is a healthy and nutritious alternative to sugar-sweetened beverages. You can try many flavor combinations, such as:

  • Iced mint tea + sliced cucumbers: one of the best and easy to put together a recipe to keep you fresh on a hot day;
  • Ginger + cucumber + lemon: ginger is an excellent anti-inflammatory plant, while cucumbers are a great source of fiber; lemons, of course, are antioxidant-rich;
  • Frozen honeydew melon + sparkling water + lime: one of the most wonderful combinations you have to try at least once! 

Eat Hydrating Foods

Hydration comes in all forms, and food is also a great source.

Here’s what you can try:

  • Most hydrating fruits and veggies: a handful of blueberries, a few pieces of cantaloupe, watermelon, or honeydew, and why not, some celery; 
  • The classic green smoothie: blend together your favorite green veggies, chia seeds, banana, coconut water, blueberries, and, of course, ice;
  • Strawberries, leafy green salad with bell peppers: mix the fruits and veggies for a savory crunch that’ll keep you hydrated all day; try kale and spinach for the best results – they’re made up of about 90 %.

Signs of Dehydration

  • Feeling thirsty
  • Urine color: darker urine indicates dehydration, while clear, overhydration;
  • Headache;
  • Muscle cramps;
  • Fatigue.


Georgia Nica
Writing was, and still is my first passion. I love all that cool stuff about science and technology. I'll try my best to bring you the latest news every day.