The Kernel

5 Easy Ways to Stay Hydrated This Summer

We all know we need to drink more water, but how many of us actually consume the recommended daily amount? Between all the other things we have to think about, hydrating isn’t always the first concern on our mind. I’ll be the first to admit, I definitely have my days where I realize I haven’t taken a single sip of water and it’s already noon (I know. It’s bad.) But with summer right around the corner, I want to make sure I’m staying hydrated. So if you’re anything like me, here are 5 easy ways to help you drink more water every day.

1. Eat Raw Fruits and Veggies


One sneaky way to increase the amount of water you consume on a daily basis: eat your H2O. It’s recommended to get at least 20 percent of your daily water intake via foods, and raw fruits and veggies are where it’s at. Add fruits and vegetables with a high water content to your grocery shopping list. Some top picks include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water). These types of foods are full of nutrients and fibers that help to absorb water content in your body better. 

2. Flavor Your Water


I feel your pain. Water can be pretty bland and tasteless. Spice up your hydrating experience by infusing your water with different fruits like watermelon chunks, orange slices, raspberries, or lemons. You can even freeze fruit and use it in the place of ice cubes for cooler water. Dice up small pieces of your chosen fruit, place the pieces in an ice cube tray with water and freeze overnight. Serve with a glass of water, and as the ice cubes melt, they will add a subtle flavor to your water. If you’re looking for a little fizz, try sparkling water. The bubbles will keep things interesting and the extra water will keep you feeling good. Look for varieties that don’t contain sodium, sugar, or added flavors, as those can dehydrate you instead.

3. Use An App


I don’t know about you, but for me, if an activity involves using an app, it’s a lot easier for me to get into that activity, and maybe even get a little excited about it. Keep track of how many ounces or glasses of water you’ve consumed with the help of a free app, like My Water Balance or Plant Nanny, which links your daily water consumption to keeping a cute plant alive (I’ve tried it. It’s adorable). If you’re not into apps, you can always set an alarm on your phone or calendar to remind you to drink every couple of hours. There’s no greater mental trigger than a loud notification alert, or jingle to get you back into the swing of things.


4. Fruit Ice Pops


Growing up as a kid, ice pops were the standard summer treat. As an adult, I still want to indulge in one of my favorite summertime snacks. Making your own ice pops at home is super simple and a great way to stay hydrated. Blend or juice some hydrating ingredients like watermelon or pineapple, then fill popsicle molds and freeze for about an hour. You can even add coconut water for an added boost of electrolytes, and raw honey for a touch of sweetness.


5. Buy a Different Water Bottle

Bored? Unmotivated? Pushing yourself to drink more water may come down to just buying a pretty new thing. Purchase one in your favorite color or design and you’re sure to use it more. You can even mark your water bottle with drinking goals that correspond to different times of the day. For example, you might break the day up into four quarters — 9 a.m., noon, 3 p.m., and 6 p.m. The goal is to know exactly how much water you should consume by each point in the day. There’s something about seeing my progress as I go that really encourages me to keep on keeping on no matter what it is I’m working on.


6. Add More Spice to Your Foods


If you find you never quite reach for that water glass, consider using some hot spices to get yourself drinking. Most people drink (OK, chug) water to cool down their mouth after bites of spicy food and this can help fulfill your hydration goals in the process. Kicking things up a notch in the spice department by adding hot sauce or chili flakes to your meal ― is a really easy (and tasty) way to bump up your water intake.