We all know we need to stay hydrated by drinking water every day — lots of it. And most of us don’t drink enough, especially during the hot summer months when dehydration occurs much more quickly. Whenever we exercise or spend time outdoors in the heat, we need to drink more water.

How do I know if I’m drinking enough?

The easiest way to determine that you’re hydrated is by keeping track of urine (both color and output). If you’re urinating every two to four hours and the color of your urine is light, you’re most likely drinking enough water.

Symptoms of dehydration include feeling tired and cranky. Dehydration can cause headaches, and it can also mask itself as hunger, so try drinking a glass of water before reaching for that mid-afternoon snack.

Stay hydrated – helpful tips 

  • If keeping track of your water intake is challenging for you, try setting a timer on your phone or computer to remind you to drink a glass each hour. (There are also free apps that will send you reminder notifications.)
  • Alcohol is very dehydrating, so try to either limit your intake or drink one glass of water for every cocktail.
  • Don’t love plain water? Fruits and vegetables, coffee and tea, even soup and smoothies all help keep you hydrated as well. Use frozen berries instead of ice cubes in your glass of water. Or, try our infused water recipes (below).

Infused Water Recipes

Fruit, vegetable and herb infused water is refreshing and delicious, and easy to make! You can use spring or sparkling water. Try making up a big pitcher in the morning, so you can sip all day long.

Here’s a list of our favorite infused water recipes (be sure to thoroughly wash all produce first):

Cucumber Citrus

Just like you’d find in a day spa: slice one lemon and one cucumber, place in a 2-quart pitcher of water. You can gently squeeze the lemon first to release its lovely juice, or you can muddle the lemon slices with a fork. For added flavor, try a sprig of mint or rosemary (rub them a bit first to bring out the aromatic oils).

Strawberry, Kiwi and Lime

Slice four strawberries, two limes, and peel and slice two kiwis. Add to a 2-quart pitcher of water and stir.

Watermelon and Basil

Add 4-6 small slices of fresh watermelon and 1/2 cup fresh basil leaves to a 2-quart pitcher of water. (You can try this with any type of melon you like!)

Raspberry and Mint

Add 1/2 cup fresh mint leaves and 1/2 cup fresh raspberries to a 2-quart pitcher of ice water. You can muddle the mint with a fork before adding the raspberries to bring out the taste even more.