5 Ways to Stay Hydrated in Summer

"Watermelon and Mint Salad" by Kat Stan via Flickr

Do you know the average human body is about 60 percent water? Our cells, tissues, and organs need the right amount of water to work well together. With summer here at last, staying hydrated is crucial because our bodies sweat and need more water to maintain their temperature. Prevent dehydration and its symptoms (headaches, extreme thirst, fatigue, or dizziness) by following these tips:

1. Drink at least 8 cups of water each day

That's 64 ounces in all. Some people may need more, depending on their body type and levels of physical activity.

Pro tip: Carry a reusable water bottle with you to refill as needed. It's more sustainable than buying and throwing out plastic water bottles.

2. Eat more fruits and vegetables

Although drinking water is the best way to hydrate, you can also get water from fruits and vegetables. The U.S. Department of Health and Human Services recommends eating at least 5 to 6 servings of fruits or vegetables per day. Options with water content of more than 90 percent are:

• cucumbers
• zucchini
• tomatoes
• strawberries
• watermelon

Pro tip: Add chopped mint to a bowl of watermelon for a summer snack.

3. Exercise smart

Warm weather means more outdoor activities. Drink water before, during, and after you exercise.

Pro tip: Don't forget the sunscreen.

4. Blend nutritious and refreshing smoothies

The best way to get the most nutrients from fruits and vegetables is to eat them whole, but if you're a fan of smoothies, there are nutrients to be had from blending your favorite fruits over a cup of ice.

Pro tip: No need to add sweeteners. There is plenty of natural sugar in fruit.

5. Try homemade fruit ice pops for kids

Instead of ice cream, offer ice pops to your kids. Mix 2 cups of your favorite frozen fruit with 1/4 cup of water and the juice of a 1/2 lemon.

Pro tip: Adults will like them, too.