Experts’ Roundup – How to Stay Healthy and Hydrated This Summer

Here, we have done lots of research accompanied by our 20+ experts for the entitled audience about how to stay healthy and hydrated this summer.

Staying hydrated in the summer is not only good for your overall appeal but will also substantially improve your health as well. With this said, there are plenty of things that would undoubtedly help you get the necessary amount of water through the day.

Experts’ Roundup – How to Stay Healthy and Hydrated This Summer
Experts’ Roundup on how to stay healthy and hydrated this summer. Shutterstock images.

Having bottles of water at accessible and convenient places is quite important. Getting in the habit of having a water bottle with you, regardless of where you are, is something particularly important. This is going to help you start sipping water even when you don’t feel the need to do it, which is one of the things to look forward to.

If you start feeling frazzled or even hazy, don’t hesitate to get a glass of cold water amidst the summer heat. There are studies that show that people would feel instantly more alert after they drink water. It is a very healthy way to snap out of that unusually sleepy and unpleasant midday slump, especially in the summer.

A lot of people tend to believe that drinking hot fluids in the summer isn’t a good thing to do and they are wrong! If you make this a habit, it’s going to bring its benefits particularly quickly. This is going to bring an additional amount of fluids to your everyday routine and, on top of that, it is a very relaxing ritual that is amongst the best ways to start your day.

Also, it is important to emphasize whole food diets. By doing this, you will incorporate a lot more water-rich foods into your diets such as vegetables, yogurt, fruits, and others of the kind. This is going to increase your fluid intake almost immediately and it’s undoubtedly one of the things that you have to keep in mind. Stay away from processed foods such as crackers, baked goods, chips, and others of the kind – they have a rather minimal content of water.

These are just a few quick suggestions that you can take advantage of to ensure that you stay adequately hydrated throughout the summer heats. Of course, there are plenty of other things to do. A team of experienced professionals at Consumer Health Digest is more than happy to provide you with effective, practical knowledge on how to feel better every single day!

Consumer Health Digest's Experts' Roundup on How to Stay Healthy and Hydrated This Summer




If you plan on doing outdoor activities, it's important to be sure you are drinking the right amount of water, in order to stay hydrated in the hot summer sun!

Two hours prior to your outdoor activities you should drink 17-20 oz of water.

During your outdoor activities try to drink around 7-10 oz of water every 20 min or based on your activity level.

Lastly, once you're returning into the AC to cool off, try to drink another 16-24 oz of water.

This sounds like a lot of water, but if you're going to be active in the heat and sweating, this is the appropriate amount you need to be fully hydrated!

In intense exercise or outside work, I would recommend following up with a Gatorade or Powerade afterwards as well, to replace those electrolytes!



(Freelance Writer)

By wearing lots of sunscreen and always keeping a water bottle on hand. Crucial especially when you have a child!



(Health Coach/Health & Fitness Blogger)

Keep a water bottle with you at all times and hydrate every 30 minutes. Also, MEAL PREP! Meal prepping your summer lunches is a great way to monitor portion size and nutrition.

Sumaiya Essa

Sumaiya Essa

(Registered Dietitian)

A really great habit to get into is to start drinking more water. Some of the many benefits include bright hydrated skin, preventing constipation, and reducing fatigue and sleepiness in healthy adults. Aim to up your water intake to 2-2.5 liters a day.

Some research has found a link between dehydration and being overweight. That seems like a good enough reason? Drink up! The best way to get started on this is to carry a bottle of water with you or have one sitting on your desk and aim to fill it up at least twice a day.



(Creator of

Keep a fridge packed with bottles filled with different kinds of flavoured waters like cucumber, mint and lemon, grapefruit and lychee or melon, mint and blueberry.

Sara Dudley

Sara Dudley

(Co-Founder of The Sunscreen Company TM)

Being healthy in the summer means upping your sun protection game. We are meant to wear sunscreen all year long to protect against UVA rays, but the likelihood for sunburns are definitely increased in the summertime.

It's really important for kids to keep them sun protected as sunburns in childhood increase the chance of skin cancer in your lifetime. If you can, apply them sunscreen from head to toe without their clothes on first thing in the morning.

Plunk them down in front of the TV or whatever stops them from wriggling so you can apply it evenly and not miss spots. Then you can just touch up exposed areas throughout the day. The same goes for your own application- make the first one a good one.

Your sunscreen should be a good high concentration zinc oxide one, meaning at least 15% or more. Then use other measures like hats, sunglasses, clothing and finding shade.

As for staying hydrated, I like a big pitcher of water with herbs and fruit or make homemade popsicles and then find time to sit and enjoy them. Summer is the best.

Emma Oxley

Emma Oxley

(Travel Foodie Blogger)

I like to carry around a litre bottle of water with me and flavour it with something different each day. Just drop a slice of lemon, some mint leaves or some cucumber slices in the bottle to change up the taste. You could even go more exotic and summery with raspberries, strawberries or pineapple. It really does make you want to drink more!

Metiya Ikowa

Metiya Ikowa

(Fashion & Lifestyle blogger)

Stay hydrated this summer by incorporating more fruit into your diet! Start each day with a blast of water + your favourite fruit in a nutribullet. Mine is a red apple with water. I mix it in the nutribullet for a delicious fresh juice!

Another tip is to make water more fun by creating your own water fruit infusions. Add an assortment of fruit pieces in a jug, it can be any fruit you like, just make sure it's peeled and chopped. Then fill the jug with water and leave overnight in the fridge. It will be filled with flavour and keep you hydrated all day long!

Jenny Eden Berk

Jenny Eden Berk

(Eating Psychology Coach, Motivational Speaker, #1 best-selling author)

Summer is a beautiful time of year with opportunities abound for outdoor fun and exercising in a way that is joyful and playful. I love swimming, being in nature and having spontaneous picnics and BBQ's. However, because of the often extreme heat and or humidity that can catch us by surprise, it's important to take some steps to stay hydrated.

One thing that I love to do is start my day with a big glass of ice water filled with lemon slices and mint. These are both alkalizing foods and detoxify as well as hydrate. I bring a thermos filled with more ice water to use throughout the day as well.

Eat watermelon or crush some into your water to make a watermelon slurry. Put cold compresses on your forehead during very warm days. Move your body in a way that feels good but also takes advantage of nature.

Are there parks, streams, and hiking trails near you? Can you play some frisbee? Go swimming in a lake?

Make "grass-angels" in your backyard. Visit forests. The Japanese have a phrase called Shinrin-Yoku, which is translated as "Forest Bathing." Just being among the trees in a forest can have healing and calming effect on us and move our bodies from the stress response to the relaxation response.

Taking on more challenging hikes and reaching summits can fill us with a sense of awe and accomplishment. Remember to stay connected to friends and family and your community.

Being social and engaged with people face-to-face keeps us grounded and emotionally healthy. Engage in good sleep rituals and sleep hygiene. Create rituals that will help induce sleep such as putting a few drops of lavender essential oil on your pillow, doing some gentle stretching and yoga and/or having a cup of chamomile tea.

Meditate and practice mindfulness which can help us learn to embody and trust our bodies and also serves to get us in a parasympathetic response in our nervous systems.

Finally, eat light, hydrating foods throughout the day such as gazpacho, melons and berries, salads and smoothies.

Eat them slowly and mindfully, savoring every flavor, nuance and texture. Prep some of these in advance to take with you on the go on those busy days.

Try rolling down the window in your car for the beautiful breeze rather than the air conditioner. Take chances, have fun and bring gratitude to the season.

Jenny Osipova

Jenny Osipova

(Recipe Developer)

With summer around the corner, you may be planning a trip to the beach or gearing up for a 4th of July BBQ. Whether you plan on hitting the beach every day or a simple morning jog, higher temperatures in the summer require us to drink tons of water and it's important for your health that you keep those cells hydrated!

Staying hydrated will aid your skin against sunburns in the harsh summer sun and prevent any dizziness or headaches from loss of water through sweat. In other words, your skin will thank you! Here are a few ways I recommend to stay hydrated this summer:

Infuse your water!

Not plain water’s biggest fan? Flavor it with fresh fruits! Citrus fruits like grapefruit, orange, lemon, and lime add a bit of sweet, tangy zing to your crisp water, leaving you satisfied and hydrated! My personal favorite combo is cucumber, lime, and mint. Keep a fun infuser water bottle by your side all summer long, like this one from amazon,

Eat Your Water!

An easy way to stay hydrated is to eat foods that are high in water content! With the days being longer and warmer, your body craves foods to help it cool down. These foods are refreshing, filled with nutrients, and naturally low in calories.

Examples of foods that are more than 92% water content include strawberries, watermelon, baby carrots, cantaloupe, green peppers, spinach, broccoli, tomatoes, and cucumbers. Pack a salad and bring it to the beach to keep your cells happy!

Add Structure To Your Day

The best way to prevent dehydration is to start the day on the right foot and drink a tall glass of water as soon as you wake up. Doing so stimulates your digestive system and wakes your body up, getting it prepared for the breakfast and day ahead.

If getting enough water throughout the day isn’t on the top of your mind, apps such as Daily Water, Hydro Coach, and Waterlogged are all amazing apps that notify you when its time to drink more water!

This way you can ensure you’re getting the right amount you need based on your specific bio-individual needs such as your weight, activity level and age. Use an app to track your cups and you’re sure to be on top of things!

Alongside drinking plenty of water, don’t forget to wear sunscreen! A fun summer is a safe one. Enjoy your summer and I’ll see you at the beach!

Solvaderm Skin Care Products
Kirsty Maclennan

Kirsty Maclennan


Water is definitely the key to keeping hydrated. However, I know from experience that it isn't always easy to make sure you are consuming the right amount. I have found the 900ml tracker bottles to be a big help. They have got me into a good habit of drinking water hourly... which is great for my kidneys and skin.

Olivia Jade

Olivia Jade


Buy yourself a refillable bottle, and it becomes habit to fill it up eventually! Plus if its a cute one, it'll get you wanting to use it more to get your monies worth :)

Molekor Adeyinka

Molekor Adeyinka

(Blogger/Wardrobe & Personal Stylist)

If you live in Nigeria, this is a constant. Staying hydrated is something we have to be at the top of all the time. The sun can be unforgiving to the body and skin as well.

These are my top 3 ways I stay hydrated and healthy all the time:

1. This may sound a bit cliched, but take as much water and fluids as much as you possibly can. Water cleanses your system, hydrates your entire body and of course your skin.

Plop in lemon to your glass of water as often as you can too. It serves as good detox for your body. Check your urine constantly to know when you need to take more water. Your urine should be a pale yellow and clear.

Also, make sure to cut down or avoid caffeine and alcohol altogether.

2. Eating fruits, taking smoothies with as much water content as possible does the trick for me too. Apples contain about 85% water, and watermelon has over 95% water. Snack on these fruits and vegetables, have them as full meals if you want, but avoid dried fruits.

3. Find ways to relieve stress. The less you have reason to be tired or sweat, the better. If it's exercise, do so with as little exposure to heat as possible, maybe work out indoors.

Wear airy clothes- lots of cotton, linen, etc., fabric with a room that allows you to breathe or more importantly, your skin. Take the time to rest and relax. It's summer!

Lucy Mitchell

Lucy Mitchell

(Fashion, Travel & Lifestyle Blogger)

I stay healthy & hydrated by making sure I drink lots of water, especially when I'm out and about in the sun. I take a bottle everywhere with me in summer and make sure I have opportunities throughout the day to fill it back up. I also make sure I spend some time in the shade away from the glaring sun to protect my skin and my body.

Eva Burg

Eva Burg

(Nutrition and Health Coach)

It is particularly important to get the right amount of water before, during and after exercise but also if you are just sitting at your desk. Water regulates your body's temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you're not hydrated your body can't perform at its highest level, you may experience fatigue, muscle cramps, and dizziness.

I often recommend taking a water bottle and to draw hourly markers on it, that way you can easily keep track of how much water you drank. If you get tired of plain water, mix in some berries, citrus fruits or cucumber to keep it interesting. Also, herbs can be very flavorsome, rosemary, for example, is known to help boost memory when feeling tired.




Summertime is packed full of sporting events, family outings, camping, swimming and so much more! With so much going on it's easy to forget one of the most critical health tips there is; staying hydrated.

Approximately 60% of our bodies are comprised of water. It's vital to our very existence.

Commonly people think of being thirsty as a sign that they are becoming dehydrated when in truth the feeling of thirst is a late indicator of being dehydrated.

I keep my family hydrated by following three simple tips. I turn staying hydrated into a game, eat hydrating foods, and to replenish lost electrolytes I make my family a healthy drink.

Instead of being attached to the phone using it as a reminder to drink water, my family plays a game. The first person to remember to drink water and reminds everyone else to do so wins. You can decide what prize works best for your family, but the winner in my family wins a quarter. It's easy, and it works.

You and your family can also eat very hydrating foods to assist in quenching your body's thirst. Foods that are hydrating include:

1. Watermelon

2. Cantaloupe

3. Strawberries

4. Cucumber

5. Bell peppers

6. Carrots

Be cautious with the amount of hydrating foods you or your family consume because too much of a good thing can be a bad thing. These foods consumed in high quantities can cause diarrhea.

When the body sweats from a hot summer day or a strenuous activity, it loses electrolytes. Instead of reaching for an artificially flavored sports drink try this easy to make tart electrolyte drink!


1. 8oz. Cranberry juice (low sugar)

2. 1 tsp. Apple cider vinegar

3. 1 tsp. Lemon juice

- Mix all three ingredients, and you have a tangy electrolyte replenishing drink.

- All three ingredients contain sodium and potassium to help replenish the body.

Note: If you are pregnant or breastfeeding you should not consume any substance that is unpasteurized unless your doctor suggests otherwise.

Emily Wykes

Emily Wykes


Did you know most Americans only drink 43% the amount of water they need in a day? If you've heard that humans are made up of 60% H2O, then you know that those statistics are frightening! As we transition into America's favorite season, it's especially important for us to be conscious of how we care for our bodies.

Staying hydrated is one of the most important steps to having a happy, healthy summer. Being from Houston, I know a thing or two about staying cool in the heat! Starting in April, high 90's and even 100-degree weather is common here in the south. With school out and vacation in the air, it's easy to forget to take care of ourselves.

There are a couple of tricks you can do to make sure you're drinking enough water. Many people try to use the 8-glasses a day rule, but personally, I lose track over the course of my busy day. It may sound funny, but learning to drink enough water is a lifestyle. You have to get into the habit and make it part of your daily life. Using these tricks, you can train your body to take in all the water it needs every day!

Here are some of my pro tips for having a healthy summer!

1. 1.Invest in a good water bottle. I’m a frugal mama, so I always think twice before my purchases. It took me awhile before I realized that buying a good water bottle isn’t only for aesthetics or fashion, it’s for health! If I have an easy-to-hold, conveniently sized, cute water bottle, I am more likely to drink the amount of water I need in a day.

2. Choose snacks that have high water concentration. Cucumbers, apples, watermelon (I mean, it’s in the name!), peaches, strawberries, celery...each of these foods is a great source of water, not to mention vitamins and minerals!

3. Start your day by drinking two full glasses of water. If you’re like me, the first thing you grab in the morning is the coffee pot. Tomorrow, try drinking two glasses of water before you put anything else in your mouth.

When I remember to do this, I can feel a big difference in my energy level and overall sense of wellbeing. Among other things, water helps with digestion, immune support, and the transportation of energy to the rest of your body.

4. Don’t drink sodas. Soft drinks may seem hydrating at first, but ultimately that sugar content is going to keep your body from using water the way it needs to be used. Besides the countless reasons why you should avoid sodas, hydration is a big one in the summer time.

Are you drinking enough water every day? Have a healthy summer!

Victoria Girard

Victoria Girard

(Founder of RevealGreatSkin)

Yea! Summer is here and with it the days are gloriously longer and sunnier! But along with longer days and more sunshine you need to make sure that you stay hydrated and don't let yourself get dehydrated. If you feel thirsty, you've gone too long without water, and you will be playing catch up.

The key is to avoid getting to the point of feeling thirsty. To do this, you just have to take a few precautions throughout the day to ensure that you remain hydrated. Your body, your health, and your skin will thank you!

1. Keep a reusable water bottle with you and get in the habit of sipping on it all day long. Keeping a bottle of water with you makes it super convenient to make sure you’re getting enough water throughout the day.

2. Infuse your water with fruits such as cucumbers, lemons, limes, oranges, or berries. Have trouble with plain Jane water? Add some natural flavors to jazz it up and make it taste yummy while adding some added health benefits.

3. Load up on water-dense fruits and veggies like cucumbers, watermelon, honeydew melon, celery, and tomatoes.

4. Consume lots of antioxidant-rich foods (think dark fruits and veggies) to help protect your skin from sun damage. Antioxidants help fight off free radicals that the sun’s rays produce so loading up on these super power foods can help your skin stay healthy.

5. Take a probiotic to keep your gut in check. Good gut health has been shown to help with hydration as well as helping your body absorb nutrients and electrolytes. Another ginormous benefit of taking a probiotic is that it has been shown to be a great age-defying supplement. In fact, it has been shown to help improve skin elasticity and reduce wrinkles; you can’t beat that!

There you have it, 5 simple tips to help you stay hydrated this summer so you can look and feel great without compromising your fun in the sun!

Dr. Alan Greene

Dr. Alan Greene

(Pediatrician, Author & Children's Health Advocate)

We've all heard we should drink 8 glasses of water a day, but that's not technically true. Smaller individuals (think kids) may need less and for some people, that's not nearly enough. Our bodies are more than half water. For babies, the proportion is even higher.

More than 75 percent of their body weight is made up of water. Each day, water is lost in the urine, the stool, from our mucus membranes, and through the skin. We lose more water when it's hot, when we're exercising or when we have a fever.

Each day this water must be replaced by what we drink and eat. (Food also contains a lot of water.) Each day electrolytes, such as sodium and potassium, along with water, are lost in urine, sweat, and stool. They must be replaced by what we eat or drink.

Dehydration is best prevented by staying ahead of our body's need for water. That means drinking regularly throughout the day, upping water intake before, during and after exercise, and paying attention to hydration needs during an illness.

What Should I Drink to Stay Hydrated?

Typically, water is all you need. If you are sweating excessively from exercise or fever, you may also need something with electrolytes.

I don’t recommend “sports drinks” that are loaded with sugar. I do like coconut water or water along with a piece of fresh fruit.

Tips for Getting Enough Water

Some people don't like the taste of plain water. I'm sure that's how the practice of adding a spce of lemon or pme to water got started. But you don't need to stop there. Consider a spce of watermelon, a handful of berries, a spce of cucumber or a sprig of mint. You can even get creative and go for combos like cucumber mint.

Our body will tell us when we need more fluids - but sometimes we don't hear because our attention is elsewhere. The biggest trick I use for helping me pay attention is keeping water in sight at all times.

I have a glass on my desk, a glass by my bed at night, and a reusable bottle in my car. During a busy day out of sight can turn into out of mind, and just having it nearby reminds me it's time to take a much-needed drink.

Karuna Chani

Karuna Chani

(Makeup Artist and Skincare Consultant)

As a skincare consultant and celebrity makeup artist, I can say with the utmost certainty that dull skin will never be in. I can't stress enough the importance of proper daily hydration to achieve that naturally glowing complexion we all can appreciate.

Anyone can achieve a smooth baby-bottom, plump face with just a few simple techniques. The cold truth is when skin is dehydrated it creates more oil that causes awful breakouts, irritation, and dry patches.

Although drinking water is healthy for you (I'm a huge H2O fan), it will not combat the drying effects of harsh weather conditions, certain makeup products or incorrect product use (we've all been there).

So, in combination with drinking plenty of water throughout the day, I recommend using these two additional topical products that have superstar moisturizing ingredients.

A good skin pick-me-up is the cult classic, Caudelíe Beauty Elixir, perhaps the most well-known beauty enhancing mist. If you’re sitting in the office for too long or if the desert heat is getting to you, spritz liberally on your face to feel instantly refreshed.

This elixir promises to smooth away fine lines and immediately tightens your pores. Perfect for a woman on-the-go, it’s also a skin saver on long haul flights. Secondly, an absolute must-do with your nightly anti-aging regimen, use a hydrating and potent wrinkle cream. The iconic Charlotte’s Magic Cream is incredibly effective because it's scientifically formulated with an anti-aging bio-nymph peptide complex that promotes cell turnover, skin elasticity and healing. Follow these easy steps daily and you should notice visible results.

Sarah Titus

Sarah Titus


Staying healthy and hydrated this summer is really important. I personally struggle with dehydration all year round, so I've learned how to combat it before it starts, in a healthy and natural way.

You want to be really careful with dehydration because it can lead to some severe health issues.

Some symptoms of dehydration that you may experience are:

1. Brain fog

2. Skin issues (chapped lips, dry skin, blotchy skin, skin irritations)

3. Fatigue

4. Headaches

Some things that can lead to dehydration are:

1. Stress

2. A lack of proper sleep

3. Sugar

4. Table salt

5. Processed foods

6. A lack of minerals

The most important step you can take to stay healthy and hydrated this summer is to completely give up your table salt. Now, I know if you're anything like me, that will not sit well with you. But there's a great solution!

Replace your table salt with Pink Himalayan Salt. According to Dr. Axe, "Pink Himalayan salt is often said to be the most beneficial as well as the cleanest salt available on this planet today."

I try to take 1/8-1/4 of a teaspoon every day. I just usually sprinkle it on my food or make a little cup of organic beef broth and drink it that way. Pink Himalayan Salt helps your body absorb water!

To keep healthy and hydrated this summer, you can also eat veggies like cucumbers, lettuce, and tomatoes and fruits like strawberries, watermelon, and oranges where the water content of the produce is high.

Another thing you can do is to always carry a glass water bottle with you and drink all day. Make sure you're constantly drinking. You can easily track your water intake throughout the day with this free water tracker printable here.

Drinking green tea is also another great way to keep you hydrated because you're adding water to the tea and green tea is especially known for being good for your metabolism. If you drink green tea, you'll want to add something sweet to it. I like to use pure Stevia.

There are many different ways to get water into your body. This is the best way to stay hydrated this summer.

Madeline Given

Madeline Given

(Hopstic Nutritionist)

Foods like watermelon, strawberries, celery, cucumbers, and tomatoes all contain a high percentage of water, so stock up on those as snacks this summer! Aside from that, one of the best ways to stay hydrated (and healthy!) is to avoid dehydrating foods and beverages in the first place. Caffeinated beverages like coffee and tea, alcohol, and salty cured meats all throw off your hydration balance within the body.

View All