Hola Kimberly,

It’s been a hot summer across much of the country. When the temps rise, so does our need for hydration. We often think of water bottles and electrolyte drinks as our main sources, but did you know your food can help hydrate you, too?

That’s right. Whole foods like fruits, veggies, even cooked beans and grains are quiet hydrators. Think about it: when you cook dry beans, brown rice or whole wheat pasta in water or veggie broth, they soak it up! When you sauté onions, peppers, or mushrooms and they release moisture into the pan, you guessed it, that’s water, too. And of course, there’s watermelon, one of summer’s hydration heroes!

Why Hydration Matters (It’s More Than Thirst)

Water isn’t just about quenching your thirst. It:

• Helps eliminate waste (urine, stool, sweat)
• Regulates body temperature
• Cushions and lubricates joints
• Protects tissues (like eyes, skin and spinal cord)

As a physical therapist, I’ve seen joint and muscle pain improve just by addressing dehydration. Leg cramps, stiffness, and fatigue, sometimes the fix starts with a glass of water!

What Causes Dehydration?

• Not drinking enough water
• Hot weather & physical activity
• Too much caffeine or alcohol (diuretics!)
• Stress, medications, sunburns, even higher altitudes

Plus, many people lose the natural cue to drink, especially as we age or live with chronic conditions. And sometimes hunger is really thirst in disguise! If you think you might be hungry, try drinking a glass of water first, if in 15 min or so you are still hungry, then it might be time to eat. This can also be helpful to learn if you are trying to manage your weight. Listen and learn from cues your body is sending you.

How Much Water Do You Really Need?

The old “8 glasses a day” rule? It’s outdated and was based on one single man. Newer studies suggest:

• Women: ~4–7 cups/day
• Men: ~6–11 cups/day

The rest of your hydration should come from food, which makes a difference if you’re eating fruits, vegetables, beans and whole grains at each meal. (Win!)

Signs of Dehydration to Watch For:

• Fatigue, dizziness, or confusion
• Cramps, dry mouth, bad breath
• Dark yellow or strong-smelling urine
• Slow skin “snap-back” when pinched on the back of your hand
• Fast heart rate or feeling thirsty (if you’re feeling thirsty, you’re already behind)

Make Hydration Easy & Enjoyable

Don’t love plain water? No worries, try:

• Infused water with citrus, cucumber, mint, or berries
• Herbal teas or fruit-forward “juices” made at home
• Blended drinks like this favorite we’re loving right now:

Watermelon Mint Lemonade (The All-Natural Pink Lemonade)

• 4ish cups watermelon chunks
• 1 lemon (whole or peeled – depends on how zippy you like it)
• 6ish cups water
• A few sprigs of fresh mint
• Optional: 1–2 Tbsp maple syrup or plain old sugar works (no need to be fancy)

Blend watermelon, lemon and 1 cup of water until smooth. Add remaining water. Chill with mint sprigs for at least 24 hours. Drink up and embrace feeling cool, calm and re-charged.

Want More Energy and Mobility with Less Pain and Inflammation?

If you’re curious about how hydration, food, sleep, and daily habits connect to your energy and inflammation, I’d love to invite you to take a simple step:

Schedule a virtual coffee chat or for those who are locals with me — just to explore, no pressure.
Book a Find Your Energy Discovery Session — if you’re ready to dig deeper into investing in your health.

You can also visit my website: HopeandHealingLifestyle.com
And don’t forget to opt in for your free resource to jumpstart a lifestyle rooted in quality, longevity, faith and joy!

Until then… how do you like your water? Reply and let me know. I’d love to share your ideas with others in our community!

Stay cool. Stay hydrated. Stay blessed.
Kim

Websites utilized for additional content:

https://nutritionfacts.org/video/how-many-glasses-of-water-should-we-drink-a-day/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://healthy.kaiserpermanente.org/health-wellness/healtharticle.10-warning-signs-of-dehydration