With social distancing, most of our summer activities have moved outdoors, and – wow – it is HOT!

Whether you are enjoying more picnics and backyard dinners or have traded your gym class for an outdoor run staying hydrated is especially important during these hot summer days.

Remaining properly hydrated is important for our energy levels, our day to day functioning, regulating our body temperature and (for me) keeps me from getting too crabby.

The standard guideline is eight 8-ounce glasses of water per day or even more specific is the recommendation to drink a half ounce to an ounce of water per pound of weight. For example, someone who is 200 pounds should strive for 100-200 ounces of water per day. Does that seem like a lot to keep up with? It doesn’t have to be another thing to add to the ever growing sometimes overwhelming “health checklist”.

Here are a few ways you can add up your ounces without creating yet another health goal to add to the list.

  1. Proximity is everything. While this is true for snacks in the house and family style meals, this is also true for remaining hydrated. Keep a water bottle near you at all times – on your night stand, with you throughout the day and in the car. And keep it full of deliciously cold water. When you have water with you, you’ll start to drink it out of habit.
  2. A coffee with. Do you enjoy coffee in the morning over water? Or iced tea in the afternoon? Wine with dinner? Me too. There is nothing wrong with enjoying beverages that don’t hydrate us. Just enjoy them “with” water. Even if you prefer the wine to the water, chances are that you’ll alternate if they are both sitting in front of you.
  3. Smart reminders are your friends. Use an alarm on your phone to remind you refill your water. Utilize the “stand” reminder on your watch to take a drink of water, as well. Put tape on a water bottle for 9am, noon, 4pm and 8pm that remind you when you should have had a certain amount of ounces by that time of day.
  4. Change it up! Try infused water with fruits or cucumber to flavor your water without adding sugar. Or find your favorite essence water such as Bubbly or La Croix.
  5. Use a straw. Have you noticed your water consumption decrease now that you are wearing a mask? I have. I’ve stared using a straw with an insulated cup rather than my classic water bottle. I have found it much easier to take sips without removing my mask and can drink just as much water as I did before.
  6. Eat your water. Snack on hydrating foods such as cucumbers and carrots with yogurt dip, melon and berries or try a hydrating smoothie like the recipe below.

    Hydrating Cucumber Smoothie

    This cucumber smoothie is naturally sweetened with fruit and is perfect for a hot day. Enjoy it as a snack or with a few scrambled eggs for a balanced breakfast!

    Course Breakfast, Drinks, Soup
    Keyword vegetarian
    Prep Time 5 minutes
    Total Time 5 minutes
    Servings 1 serving


    • 1 cup frozen fruit pineapple, mango, papaya (I like to use a mix of all three)
    • 1/2 cup cucumber chopped
    • 1 handful mixed greens spinach or kale
    • 1/2 banana I keep mine frozen for a thicker, creamy consistency.
    • 1/4 cup coconut water or your choice of milk
    • 1 TBS lime juice


    1. Pour all ingredients into blender and blend on high until it reaches a smooth consistency.

    2. Enjoy!

Drink up!
Trish – your cafe Dietitian