Warm weather is upon us and as the temperature rises, so does your risk of becoming dehydrated. That is why it is very important to make sure that you drink enough fluids to stay hydrated. What’s even more important, however, is making sure that you drink the right ones, and not the ones filled with sugar.

DOs of Staying Hydrated

Hydrate right.

Drink water, Crystal Light, caffeine-free herbal iced tea, and coconut water. You can mix 4 ounces of water with 4 ounces of your favorite sports drink.

Snack on whole fruits & vegetables.

Most fruits and vegetables are made up of over 80% water, like watermelon (91%), peaches (89%), cantaloupe (89%), apples (84%), berries (85%), bell peppers (90%), broccoli (90%), and cucumbers, zucchini, and celery
(all greater than 95%).


DON’Ts of Staying Hydrated

Overdo the sugar, caffeine & alcohol.

Keep coffee, regular tea, soda, fruit juices, and alcoholic beverages to a minimum, and make sure to sip plenty of water on the side.

Power up on sports drinks.

If you are not participating in moderate- or high-intensity exercise, consuming sports drinks (like Gatorade & Powerade), may lead to weight gain.


Jessica Fiedler is a Registered Dietitian at St. Barnabas Hospital.

Jessica Fiedler