4 ways to stay hydrated this summer

Have you ever been so thirsty that you’ve seriously thought about going into a stranger’s yard to quench your thirst from their garden hose? While we all strive to never let our desire for hydration reach that point, we’ve all been there. That feeling of dry throat is especially prominent in the summer months when we’re more active outside. Staying hydrated is important whether you’re playing sports, traveling or just enjoying the sun.

As part of our Pick of the Week series on nutritional wellness, we partnered with Niki Strealy, a registered dietitian nutritionist at Providence Sports Medicine, to get her top tips for hydration: 

1. Take a reusable water bottle with you wherever you go.

2. Avoid sugary drinks by adding citrus or fruit for extra flavoring in your water.

3. The best indicator for dehydration is not thirst, but the color of your urine. The clearer, the better!

4. If you’re exercising over 60-90 minutes, consider a sports drink to replace electrolytes.

Here’s more from Niki:


Homemade lemon-pomegranate electrolyte drink recipe

Makes: 32 ounces (4 cups, or approximately 1 liter)

Serving size: 8 ounces (1 cup) 


  • ¼ tsp. salt 
  • ¼ cup pomegranate juice 
  • ¼ cup lemon juice 
  • 1 ½ cups unsweetened coconut water 
  • 2 cups cold water 
  • Additional options: sweetener, powdered magnesium and/or calcium, depending on needs 

Directions: Put all ingredients in a bowl and whisk. Pour into a container, chill and serve.

Nutrition facts

Calories: 50

Fat: 0

Carbohydrate: 10

Fiber: 0

Sugar: 10

Protein: <1

Sodium: 250mg

Potassium: 258mg

Calcium: 90mg

Source: Healthline

Don’t’ have time to make your own electrolyte drink at home? Here are a few of Niki’s recommended options:

Our team of nutritional experts are here to help you understand the benefits of staying hydrated. Search for a doctor in our regional directory or find a location near you:






Related resources

Healthy hydration: what you should know about water 

Think your water is healthy? Think again.

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About the Author

We are all about food! The Providence Nutrition Team loves to talk about and share our expertise on how to help you find the right diet, food types and maintenance tactics to help you live life to the fullest...while also enjoying the best foods that mother nature has to offer.

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