It’s been a hot summer and it’s important to stay hydrated in summer (and all year!). Drinking enough water can be a struggle for many people but it’s not too late to create new habits and avoid dehydration.

Our bodies are approximately 60% water so any dehydration can affect how our bodies function from energy levels to digestion to immunity and even avoiding kidney problems such as kidney stones. Drinking an appropriate amount of water helps keep your gastrointestinal system functioning well to help break down food so your body can absorb nutrients. This will in turn help boost your immunity. Increasing fluid intake can also flush out your system which could reduce your risk of forming kidney stones.

The amount of fluids you need to take in depends on the weather as well as your activity level but the U.S. National Academies of Sciences, Engineering, and Medicine determined that men should have 15.5 cups (3.7 liters) and women should have 11.5 cups (2.7 liters) per day. About 20% of daily fluid intake comes from food and the rest from drinks.

Here are some ways to get more fluid intake to keep yourself properly hydrated:

1. Drink a large glass of water when you wake up, before each meal and right before bed. Drinking water in the morning starts the habit of getting some water in and it may help rehydrate you after a night of sleeping. Meals and snacks are a good time to remember to drink since most people have multiple meals throughout the day.
2. Eat fruits and veggies with a high water content. Fruits like watermelon, cantaloupe, and strawberries as well as veggies like lettuce, cabbage, celery, spinach and cooked squash are approximately 90% water so they can help meet your daily quota of fluid intake. Watermelon is refreshing in the summer too!
3. Make your hydration enjoyable! Instead of plain cold water, try infusing slices of oranges, limes, lemons or even cucumbers in your water for a flavorful alternative.
4. Swap high sugar drinks for sparkling water or seltzer. Some people also use a soda maker to make carbonated low sugar drinks. By exchanging one type of beverage for flavored water, you will be increasing water intake and cutting back on unnecessary sugar. 
5. Keep track of your water drinking with an app on your phone. You can track your water intake with your phone, smart watch or exercise watch.

What are your favorite drinks and foods that help keep you hydrated? Let us know in the comments below!