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How To Stay Hydrated in the Summer Heat: 6 Tips That Don’t Involve Water

August 24, 2022

How To Stay Hydrated in the Summer Heat: 6 Tips That Don’t Involve Water

Achieving your summer body goals and spending as much time poolside might be at the top of your list this summer. The hotter months are, after all, time for you to embrace the beautiful weather, go hiking or biking, and spend time soaking up the sun.

But all that summer fun means you should have another priority during the summer months: staying hydrated. Whether you’re getting in a workout outdoors, planning a picnic at the beach, or simply commuting to work when it’s hot out, making sure that you’re upping your water intake as you up your activity level is important. 

We all know that eight glasses of water keeps us hydrated, but did you know there are other ways to get your recommended amount of fluids a day? Between smoothies, water-rich vegetables, and electrolyte-filled beverages, there are so many tasty ways to stay hydrated this summer. 

At The I.V. Doc, we know how important your health is to you. Your wellness is a priority for us, too, which is why we put together these top tips on how to stay hydrated this summer and support your good health. 

How Much Water Do You Need To Drink To Stay Hydrated?

Let’s start with the basic question: how much water do I actually need to stay hydrated? This is really the guiding question when it comes to hydration. Adults are suggested to have at least 11 glasses of water to drink per day, which may seem like a lot, but is actually a lot easier to fit in those ounces of water than you might think. 

Your first thought might be to fill up your water bottle to make sure you’re getting enough water every day. And, you’re right. Having a reusable water bottle with you is one of the easiest ways for you to keep track of your fluid intake. Also, there’s no better reminder to start drinking more water than with an empty water bottle. 

But, can you get some of those 11 glasses of plain water from other sources? Yes. Here are six tips from The I.V. Doc to help you stay hydrated this summer and get you closer to your hydration goals. 

Tip #1: Eat Water-Rich Fruits and Vegetables

One of the easiest ways to stay hydrated is to make sure that you’re finding water in sources other than those 11 glasses of water recommended per day. Where’s a good place to look for alternate ways of hydration? You don’t need to look any further than the fruits and vegetables that may already be incorporated into your diet. 

There are so many fruits and veggies that have high levels of water in them that can help you get hydrated. Celery, cucumbers, cantaloupe, and watermelon may be the top foods that come to mind that are not only packed with important vitamins, nutrients, and fiber but are also comprised predominantly of water. 

Watermelon, particularly, is one of the most water-packed fresh fruits that you can find, with over 90% of it made of water in addition to being filled with important nutrients and vitamins. Watermelon, for example, is packed with antioxidants, including lycopene, which has been shown to reduce damage caused by oxidative stress to cells. 

In addition to watermelon, strawberries, zucchini, and tomatoes are all filled with high water contents that can be tossed into salads or snacked on their own. Next time you’re prepping lunch or an afternoon snack, think about incorporating one of these foods into your meal to help your body get enough fluids.

Tip #2: Limit the Amount of Alcohol You Consume

There’s nothing better than a cold one on a hot day, but alcohol can inhibit your body's ability to stay hydrated. Since alcohol is a diuretic, it causes your body to urinate more frequently. If you’re not replenishing those lost fluids with water, then your body can get easily dehydrated. 

This dehydration due to alcohol consumption is what causes those icky morning-after moments of hangover symptoms like dry mouth, nausea, or vomiting. The next time you’re headed to the beach or planning a night out with friends, be sure to prioritize drinking enough water before, during, and after your night out to ensure that your body is adequately hydrated. 

If you aren’t getting enough water – particularly during the hotter summer months – your body will certainly feel the effects of it, and your urine will likely be a dark yellow color. 

While the best way to avoid getting dehydrated due to alcohol is to not consume it at all, try limiting the numbert of drinks you have on hot days, and be sure to drink water in between those yummy tropical cocktails. 

Tip #3: Pack Some Hydration Into Your Smoothies

Starting your day with a big glass of water before you try to wake up with a little caffeine is always a good idea, regardless of whether there’s hot weather or not. But did you know you could sneak some hydration into your morning smoothies? Try using coconut water or skim milk as a base for your smoothies since both have high water content and are relatively neutral as smoothie bases. 

When building out your smoothie, you can always incorporate fruits that are water-rich. Consider watermelon and strawberries, or blend in some dark leafy greens like spinach and kale. You’ll be hydrating and nourishing your body, in addition to starting your day with an antioxidant-packed boost to support your immune system and overall health. 

If you feel slumped during the mid-afternoon, try blending up a smoothie that will help hydrate you naturally, hold you over between lunch and dinner, and energize you. 

Tip #4: Sports Drinks and Electrolyte-Filled Beverages

Some sports drinks are great alternatives to water for a number of reasons, but the main one is that sports drinks and electrolyte-filled beverages are generally packed with a lot of nutrients that are intended to replenish your body after you have exercised.

While you want to be mindful of the high sugar content in sports beverages, they can be a great way to get hydrated and fill up on lost nutrients after an intense workout. Some include other essential minerals and vitamins like calcium and potassium. Just check the label for added sugars first.

Tip #5: Try Some Chilled (or Hot!) Soups

This may seem like an unlikely way to get the recommended glasses of water, but soups are a great way to incorporate water into your diet. During the hot summer months, you might be more inclined to make a chilled cucumber soup or gazpacho, but hot soups are never off-limits.

Building out vegetable-filled soups from miso broth not only allows you to make batched meals that you can enjoy throughout the week but are easy ways to fill your diet with water-packed broths. If you are experiencing mild dehydration, a simple miso soup can help you hydrate while also replenishing lost sodium in your body. 

Tip #6: Try IV Hydration Therapy 

So, you had a little bit too much fun last night with friends and are looking for a way to beat those hangover blues? Or, perhaps, you’re traveling a lot this summer and find yourself unable to snap back from the jet lag you got after a recent trip? IV hydration therapy is one of the most effective ways to help hydrate your body naturally and effectively. 

The IV Doc specializes in intravenous fluid replenishment, with our in-home, discrete services delivered to you by our team of medical professionals. Our Cleanse IV treatment comes with up to 1000ml of lactated ringers which can be delivered to you in the comfort of your home, office, or hotel room — and will have you feeling refreshed and replenished fast. 

Since IV hydration is delivered directly to your bloodstream, it doesn’t have to pass through your gastrointestinal tract and then be absorbed into your body through your stomach. It’s a direct, simple, and highly effective way to boost your body and help you recover from any discomfort due to dehydration you might be experiencing. 

The Bottom Line

The amount of water that you need to consume may vary based on your lifestyle. While 11 cups of water are recommended for all adults, you may need more water based on how much time you spend outside, if you’re exercising regularly or breastfeeding, and whether or not you live in an environment that is drier to help avoid heat stroke. 

This summer, hydration should be a priority right alongside achieving that perfect tan and enjoying cocktail hour with friends on a rooftop bar. During your busy days, start your mornings with a coconut water smoothie, fill your lunches with water-filled fruits and vegetables, or try a simple chilled soup at dinnertime so you’ll never have to experience the signs of dehydration. 

For those days that you need an extra push towards hydration, our wide range of IV therapy treatments will have you feeling better and on the go in no time and without the extra bottle of water). 

If you are an athlete or may have enjoyed a few too many drinks the night before, intravenous hydration can offer you a quick and effective way of getting hydrated more quickly. 


Watermelon Lycopene and Allied Health Claims | PMC

Sports Drinks: The Nutrition Source | Harvard TH Chan School of Public Health

Intravenous Versus Oral Rehydration in Athletes

« Back to Blog | The I.V. Doc Information on Dehydration, Jet Lag, Hangovers, Food Poisoning and Vitamin Drips

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