Most of us know we should be drinking more water, right?! An estimated 75% of adults are chronically dehydrated. That means 3 out of 4 of you reading this article right now are dehydrated!! And of course this number goes up in the hot summer months when your fluid needs are even greater.

There is a long list of health benefits associated with hydration; including detoxification, digestion, and improved skin health!

Read more about why hydration matters so much plus how to figure out how much you should be aiming for each day.

Hydration Strategies

In my experience most people already know the importance of staying hydrated, the harder part is actually getting enough in over the day.

Can you relate to that? Here are some tips and tricks I use to get more fluids in.

1. Buy a glass or stainless steel bottle to fill in the morning and carry with you throughout the day. Even just a simple glass mason jar would do the job.
2. If you work from home, then fill a pitcher in the morning and drink from that all day. It will help you keep track of how much you’ve actually drank.
3. Keep your fluid container visible and easily accessible; on your desk, in your car, etc.
4. Use a straw; most people will drink more at a time when using a straw which will help you get through your glass or bottle quicker.
5. Keep it interesting. Let’s face it most of us get bored with plain old water. So mix it up with a variety of hydrating fluids.

Let’s look at some ways you can start adding in more interesting and creative fluids. Even better, all the ingredients listed below double duty in cooling your body as well as hydrating it.

Spa Water Recipes

Spa water is essentially water that’s been flavored with fruits, veggies, and/or herbs. I much prefer you flavor your water with real food rather than a powdered chemically processed flavoring.

Here are some yummy combinations to try out but please feel free to be creative and mix and match any combination that sounds good to you. After adding your preferred combination, let the water sit and infuse for at least 30 minutes to allow the flavors to release and combine in the water.

Citrus Cucumber Water

• 1 large lemon, sliced
• 1 large lime, sliced
• 1 large orange, sliced
• 1 large cucumber, sliced
• 1 half gallon of water

Orange Mint Water

• 3 large oranges, sliced
• 10 mint leaves
• 1 half gallon of water

Cucumber Melon Water

• 1 large cucumber, sliced
• 1/4 honeydew melon, cubed
• 1/4 cantaloupe, cubed
• 1 half gallon of water

Grapefruit Rosemary Water

• 1 red grapefruit, sliced
• 2 4-inch sprigs of fresh rosemary, lightly crushed (to release more flavor)
• 1 half gallon of water

Watermelon Basil Water

• 2 cups of seedless watermelon, cubed
• 10 to 12 basil leaves
• 1 half gallon of water

Lemon Lavender Water

• 3 large lemons, thickly sliced
• 1/4 cup fresh lavender
• 1 half gallon of water

Lemon Apple Mint Water

• 2 large lemons, sliced
• 2 green apples, sliced
• 10 mint leaves
• 1 half gallon of water

Herbal Tea (Tisane) Recipes

Similar to Spa Water, you can combine herbal teas in various combinations to create some really yummy and cooling summer teas. In each of the recipes below, unless otherwise noted, steep the herbs in ~2 cups of boiling water for ~15 minutes, strain, then add any additional ingredients listed.

Hibiscus Elevated Tea

• One teaspoon of peppermint
• One teaspoon of orange peel
• One teaspoon of rose hips
• Two teaspoons of lemongrass
• Two teaspoons of hibiscus

Lemon Balm Tea

• Two tablespoons of lemon balm leaf
• Two tablespoons of lemongrass
• Two cups of organic ginger ale
• One tablespoon of honey

Lavender Lemon Tea

• Four tablespoons of lavender
• One-fourth cup of organic honey
• One-fourth cup of lemon juice

Chamomile Honey Tea

• Four tablespoons of chamomile
• One-fourth cup of honey

Mint Green Tea

• Four tablespoons of spearmint (or peppermint)
• 2+ bags of green tea

Cooling Veggie Juices

Fresh veggie juices are another great way to re-hydrate and nourish your cells. If you don’t have a juicer, don’t fret. You can make these same recipes in your high-powered blender and then squeeze the liquid through a cheesecloth or nut milk bag. The pulp will be trapped in the cloth and you’ll be left with clear delicious juice.

Summer Green Juice #1

• 1 handful of spinach
• 1/2 head of romaine lettuce
• 1 cucumber
• 1 handful of parsley
• 1/2 green apple
• 1 lemon, juiced
• 1 teaspoon turmeric powder

Summer Green Juice #2

• 2 cucumbers
• 4 stalks celery
• 1 handful of parsley
• 1 handful of cilantro
• 3 lemons, juiced
• Aloe Vera Juice

Summer Green Juice #3

• ½ medium cantaloupe (rind and seeds removed)
• 1 large English cucumber, peeled if waxed
• 1 large bunch fresh spinach (about 4-5 cups), stems included
• 1 small bunch fresh mint (leaves and tender stems)
• 2 limes, rind removed

Stay Hydrated!

The most important message is to stay hydrated. All year but especially during the warmer summer months. Make sure you’re sipping all day in order to get enough in and mix it up with a variety of nourishing fluids.