Written by: Nicole Pazdziorko, RDN, LDN

As summer temperatures heat up and we do more activity outdoors, it’s important to stay on top of increased hydration needs. Water helps to regulate our body temperature, transport nutrients, cushion joints and support our digestion. 

How much water do we really need?

From the temperature outside to level of activity, body size and sweat rate, there are a variety of factors to consider when it comes to determining the amount of water we need.  While everyone is different, the Institute of Medicine suggests about thirteen cups of total fluids per day for men, and about nine cups for women. The good news is that it does not have to be just plain water. All forms of liquid count toward your goal, from seltzer water to herbal teas and sports drinks. Even water-rich foods contribute to total fluids! This is why the commonly recommended 8 cups of water per day can be a good starting point.

Limit Added Sugars and Caffeine

Even caffeinated beverages like coffee and sodas count toward our total daily fluid; however, for overall health, it’s best to limit these types of beverages and choose water more often. Because caffeine is a diuretic, most people should try to keep caffeine intake to under 200 milligrams per day. Added sugar intake should be limited to 30-50 grams per day, which adds up fast when drinking sugar-sweetened beverages, like soda, sweet tea, lemonade and syrupy coffee drinks. For example, a mini can of cola – about eight ounces – contains 26 grams of added sugar, making little room for added sugars in food. A twenty-ounce bottle of cola contains 41 grams of added sugar – well above the lower daily limit. If drinking sugary drinks at all, aim to keep portions small, and be mindful of other foods you are consuming throughout the day.

Electrolyte Supplements – Myth or Worth the Hype?

Electrolyte supplements have become more popular in recent years, and they certainly have their place in supporting health for some people, but the truth is most people are getting more than enough sodium, plus some of the other minerals in traditional electrolyte supplements, through the foods they are eating daily. While the federal Dietary Guidelines for Americans advise limiting sodium intake to 2,300 milligrams per day, the average American consumes 3,300 milligrams. Too much sodium can contribute to elevated blood pressure and risk for heart disease.

For people who are engaged in endurance training, like running marathons or triathlons, electrolytes can be very beneficial for supporting performance. This could mean mixing an electrolyte powder with water, buying a pre-made sports drink, or simply adding some table salt to plain water or coconut water.

Beyond beverages and supplements, choosing water-rich foods contribute both fluid and electrolytes, like potassium and magnesium to your diet. Aim to eat 5-6 cups of fruits and vegetables per day for optimum health and hydration. In the summer months, prioritize naturally water-rich seasonal options like tomatoes, cucumbers, honeydew and watermelon. For a refreshing side dish, toss cubed melons and cucumbers together with a squeeze of lime juice, lime zest and chopped fresh herbs.

Hydration is one of the simplest ways to support your overall health, energy and well-being. Small, consistent habits like bringing a water bottle, eating more fruits and vegetables and swapping out sugary drinks for unsweetened beverages really make a difference.