Stay Hydrated This Summer: Your Guide to Smart Sips!
- Kim Arrey
- Jul 6
- 4 min read
This podcast was aired on the Weekends with Ken show on CJAD on June 28th 2025.
Summer is officially here, and with it comes longer days, outdoor activities, and often, a lot of heat! Whether you're hitting the golf course, enjoying a walk, or just lounging in the sun, staying hydrated is key to feeling your best. As a registered dietitian, I often get asked about the best ways to quench your thirst and ensure you're getting enough fluids. Let's dive into some common questions and clear up any confusion around summer sips!
Understanding Hydration: More Than Just Thirst
You might think you just need to drink when you're thirsty, but did you know that by the time you feel thirsty, you could already be slightly dehydrated? It's true! Our bodies are constantly losing fluids, especially when we're active or it's warm, and waiting for thirst isn't always the best indicator.
So, how can you tell if you're well-hydrated? A simple way is to check your urine color. If it's a pale yellow, you're likely in good shape. A darker yellow? That's your cue to grab a glass of water! Other signs of dehydration can include dizziness, confusion, or a rapid heart rate, so it's important to listen to your body.
The Best Drink for Daily Hydration? It's Simpler Than You Think!
When I tell people this, they often say, "That's boring!" But the truth is, water is king when it comes to daily hydration. It's calorie-free, sugar-free, and it simply does the job perfectly.
"But I don't like the taste of water!" I hear you. The good news is, you can easily jazz up your water to make it more appealing. Try making fruit-infused water with fresh fruits and a sprig of your favorite herbs. One of my go-to summer combinations is orange, blueberry, and mint – it's incredibly refreshing! Another fun trick is to make flavored ice cubes. Just cut up some fruit, pop it into an ice cube tray with water, and freeze. Instant flavor boost for any drink!
What About Calorie-Free Flavored Waters and Diet Sodas?
You might be wondering about the calorie-free flavored waters readily available in stores. These can certainly be an option! Many are infused with natural flavors and can be a delicious alternative to plain water, available in both still and sparkling varieties.
Some people also include diet sodas in this category since they don't contain calories. While they do contribute to your fluid intake, there are a few things to keep in mind. Some diet beverages contain caffeine, which can disrupt your sleep. They also often contain sugar substitutes, some of which are being linked to various health concerns. My recommendation for diet beverages is to enjoy them occasionally, but avoid making them a daily staple.
Drinks to Reconsider: Where Sugar Hides
Be mindful of beverages with significant amounts of added sugar. Sometimes, a little added sugar isn't a big deal. For instance, some iced tea mixtures might have a touch of fruit or less than a teaspoon of sugar per serving. If that little bit of sweetness helps you reach your fluid intake goal (around 64 ounces or 2 liters per day), then it might be worth it.
However, it's wise to skip overly sweet drinks like bubble tea and iced caps, which can pack up to 25 ml of sugar per glass! These sugary concoctions add a significant amount of calories and really fall into the "special treat" category – good for the soul, but not always for our waistline.
Sports Drinks: Are They Always Better Than Water?
This is a great question, and the answer is: it depends!
If you're engaging in intense physical activity for 45 minutes or more – think high-speed running, biking, basketball, or soccer – and sweating a lot, then a sports drink might be beneficial. These drinks are specifically formulated with certain amounts of sodium and sugar to help your body retain water, replace the sodium lost through sweat, and replenish muscle nutrients.
However, for most people who aren't engaging in prolonged, intense exercise, sports drinks are generally not necessary. If you prefer to avoid the food coloring often found in sports drinks, you can purchase electrolyte powder packets to add to water, which will do the trick. You can even find recipes online for making your own homemade electrolyte drinks!
The Truth About Alcoholic Beverages and Hydration
After a long day or a round of golf, a refreshing beer might sound appealing. But it's important to remember that alcohol actually dehydrates us, even though it's a liquid. This is because alcohol acts as a diuretic, causing your body to urinate more frequently as it works to process and eliminate waste products. To counteract this effect, a simple strategy is to drink a glass of water in between each alcoholic beverage.
Staying hydrated this summer doesn't have to be complicated. By making smart drink choices, listening to your body, and reaching for water first, you'll be well on your way to a healthier and more enjoyable season!
What are your favorite ways to stay hydrated in the summer? Share your tips in the comments below!
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