With the warmer spring weather and sizzling summers to come, now’s the perfect time to focus on your hot weather hydration strategy. We’ve got you covered with four refreshing recipes that’ll keep you hydrated all spring and summer long.
Because let’s admit it, water is boring! And with the hot spring and summer sun beating down on you, it’s easy to get dehydrated. But not for long when you have these four delicious H2O upgrades to quench your thirst!
Why It’s Important to Stay Hydrated
Everyone knows that water is important and that you need a lot of it—no matter the season! But what exactly are the benefits of staying hydrated? And what effect does dehydration have on you? Let’s dive in to find out.
Here are some of the biggest benefits of staying hydrated: (1,2)
- Keep things running smoothly: Water is, in many ways, like the gas in your car. It keeps things going! It regulates your body temperature, delivers nutrients throughout your body, keeps your organs healthy, lubricates your joints, flushes out harmful bacteria, prevents infections, keeps your digestion flowing, and much more.
- Mental and physical performance: Just like you wouldn’t want to run a marathon without water, you don’t want to power through your busy day without water either. No matter what you’re doing, your brain and body need water to operate. Even mild dehydration can affect your cognitive functioning, mood, and energy levels.
- Healthier heart and brain: A lack of water can put a ton of stress on your body. It causes your heart to work harder to pump out oxygen-giving blood. And your brain and other organs need that oxygen and nutrients to function!
- Natural detoxification: Water is a natural detoxifier, flushing out waste and unwanted toxins from your body through your sweat, urine, and bowel movements. Without enough water your body has a harder time releasing those toxins.
- Maintaining a healthy weight: It’s easy to mistake thirst for hunger and start mindlessly eating food when what your body really needs is H2O. This means that staying hydrated is a win-win for your health and weight loss goals.
How Can You Tell if You’re Dehydrated?
You can experience dehydration at any point during the year. But during hotter seasons when you might be sweating more, you need a lot more water to help replenish your body’s fluids so you don’t overheat. And when you’re sunbathing at the beach or outside all day, it’s easy to forget about drinking enough water.
Luckily, your body sends signals when it’s feeling parched. Signs of dehydration include: (2)
- Fatigue or exhaustion
- Digestive problems (like constipation or bloating!)
- Irritability or mood swings
- Dry skin
- Dry mouth
- Kidney stones (not as common but dehydration can cause these painful stones!)
How Much Water Do You Need?
Experts recommend around 11 cups of water per day for women and 16 cups per day for men. But if you want to get technical, aim to drink one-third of your body weight in ounces. For example, if you weigh 180 pounds that would be 60 ounces of water each day. That’s around three to four 16oz water bottles per day. (1,2)
Hitting this hydration goal is important for everyone, especially adults over the age of 60. This age group is at a greater risk of dehydration because thirst levels decline with age, even though water needs are the same. And as you get older, you’re more likely to be on medications that cause water loss, making it harder to stay hydrated. (2)
But keep in mind that the water in your tea, meal replacement shake, fruit, juice, and so on, all count towards this goal! Avoid alcohol and high-caffeine beverages as much as possible because they have a dehydrating effect. So make sure you’re not getting all your H2O for the day from your cup of joe!
4 Spring & Summer Hydration Drink Recipes
Drinking one-third of your body weight in water is not always easy. Especially for those who aren’t a big fan of a boring and tasteless glass of H2O. To help you reach your daily water intake, check out these four hydrating recipes (that are super easy to make!):
Mango Dragonfruit Refresher
This Starbucks copycat recipe tastes just like the real deal! Only instead of spending $5, you can make this drink right at home using dragon fruit, green bean coffee extract, water, white grape juice, mango, and ice.
We recommend swapping in real mango for mango juice to make this even healthier! And if you’re not looking for a caffeine fix, skip the coffee extract.
Check out this mango dragonfruit refresher recipe here at Mandy Olive.
Sparkling Fruit Punch
If you’re craving carbonation but want something healthier than a sugar-loaded soda, this recipe is perfect for you! It’s packed with fresh fruit like strawberries, blueberries, and grapes mixed with lemon juice and sparkling water.
While the recipe adds maple syrup, you can swap for a sprinkle of Stevia Leaf extract instead if you’re looking for a low-sugar alternative. And add some meal replacement shake powder for an extra boost of protein!
Check out this sparkling fruit punch recipe here at Vegan 8.
Sometimes the key to preventing dehydration is making your water taste good! And that’s what’s so great about fruit-infused water because it’s super-easy to make and tastes refreshingly delicious. Plus, the herbs, fruits, and veggies add extra nutrients to your diet!
In the link below, there are eight infused water recipes featuring ingredients like strawberry, basil, lemon, cucumber, ginger, orange, rosemary, and more. But feel free to get creative and make your own infusion favorites!
Check out 8 infused water recipes here at Culinary Hill.
Fresh Squeezed Homemade Lemonade
Store-bought lemonade is packed with added sugars and extra calories. But homemade lemonade offers a freshly-squeezed explosion of flavor without all that extra sugar. And just in time for the spring and summer, when a refreshing glass of cold lemonade is just what you’re craving!
With this recipe, it will amaze you how much better lemonade tastes fresh than from the store. To make it even healthier, we recommend swapping the sugar for Stevia Leaf for the same sweet taste, without any of the calories.
Check out this homemade lemonade recipe here at Tastes Better From Scratch.
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