Are You Drinking Enough Water to Beat the Heat?

Hot summer days are here and so is the increased need for adequate hydration.

The body is made up of approximately 65% water. Most of the water is located within cells. According to the Mayo Clinic, healthy adults should consume “8x8”, or 8 glasses of 8oz of water each day. Doing so will help maintain adequate hydration levels for the body to function normally.

A fully hydrated system:

  • regulates core temperature
  • aides in normal organ function
  • helps remove toxins and elimination
  • keeps skin supple
  • lubricates joints and tendons
  • enables respiration

While sufficient on most days, 8x8 might not be enough as heat and humidity rises. Exposure to the sun, high outdoor temperature, plus increased activity level creates an environment ripe for dehydration.

To minimize the risk of dehydration and keep all systems functioning well, increase water-based fluids.

For many, the thought of drinking even more water is daunting.  The good news is healthy hydration levels can be achieved without consuming additional glasses of water.

Bike Ride Along Road for Health

4 Ways to Drink More Water Without Actually Drinking More Water

  1. Iced Tea: Add herbs to green or black tea for a refreshing summer drink. Brew a pot of green tea, add mint, let cool, add ice, and refrigerate.
  2. Infused Water: Add cucumber slices and mint to a quart of water and refrigerate. Or, create a mix of your favorite citrus fruits like lemons and limes. Add to a quart of water and refrigerate. Get creative and add fresh herbs like rosemary, basil, wintergreen, or mint.
  3. Eat More Veggies: Vegetables are filled with water. Celery, cucumbers, tomatoes, green peppers, and Romaine lettuce are excellent sources. The more you eat, the more hydrated you will stay.
  4. Eat Fruit: Strawberries and watermelon top the list. They contain over 90% water. Melons and peaches are also excellent sources high of high water content fruits.

Water is important to the body at all times, but especially on excessively hot days and throughout the summer in general. Adequate hydration keeps the body functioning and from overheating.

Aim for 8x8, enjoy a variety of water based (unsweetened) beverages, and increase high water content vegetables and fruits to ensure your body stays at its peak when the summer heat sets in.


Mayo Clinic. (2017, September 06). Water: How much should you drink every day? Retrieved June 27, 2019, from


Information presented by W(h)ealth should not be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Consult a doctor and/or medical professional before making any health changes, especially any changes related to a specific diagnosis or condition.

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