Ways to Stay Hydrated in Summer

Summertime often means trips to the beach or local pool, outdoor concerts and BBQs. While having fun outside, it’s important that you stay hydrated. When you’re dehydrated, your body doesn’t have enough fluid and electrolytes to work properly. Electrolytes are minerals in your body like sodium, calcium and potassium. They’re found in the foods you eat and the fluids you drink.

The good news is you have more options than just drinking plain water to stay hydrated this summer. Here are some tips to help you stay refreshed. 

  1. Eat more “water-rich” fruits and vegetables like watermelon, strawberries, grapefruit, peaches and cantaloupe. Other good options include cucumbers, lettuce, zucchini, celery and tomatoes. 
  2. Try iced coffee (caffeine-free is always a great option). You may be surprised to know coffee counts as part of your daily fluid intake. In fact, about 98 percent of your morning cup of coffee is water. 
  3. Try iced tea. There are many types of tea (white, black, green and oolong) and flavors to choose from. In general, tea has about half the amount of caffeine as coffee. There are also herbal and fruit teas that are caffeine-free. 
  4. Eat cold soups, preferably those that are broth-based. Gazpacho is one popular cold soup that originated from Spain. The main ingredients are tomatoes, bell peppers, cucumbers, garlic and onions. 
  5. Choose coconut water over fruit juice. Coconut water generally has fewer calories and added sugars than fruit juice. It’s also a good source of potassium. 
  6. Make a new recipe like the Peachy Apricot Slush drink from EatingWell.com

Peachy Apricot Slush Drink


1 (5.5 ounce) can apricot nectar, chilled

2 medium peaches, peeled, pitted and sliced

1½ cups crushed ice

1 tablespoon lemon juice or lime juice

1½ cups plain seltzer water, chilled

Fresh raspberries and orange peel curls (optional)


1. In a blender, combine apricot nectar, peaches, crushed ice, and lemon or lime juice. Cover and blend until smooth.

2. Spoon fruit mixture into tall, chilled glasses; top with carbonated water. If desired, garnish drinks by threading fresh raspberries on wooden skewers; wrap orange peel curls around skewers. Place skewers in drinks.


Serving size: 6 oz.

Per serving: 42 calories; 0 g fat(0 g sat); 1 g fiber; 11 g carbohydrates; 1 g protein; 3 mcg folate; 0mg cholesterol; 10 g sugars; 673 IU vitamin A; 5 mg vitamin C; 12 mg calcium; 0 mg iron; 21 mg sodium; 144 mg potassium

UrologyHealth.org  |  SUMMER 2018  |  UROLOGYHEALTH extra