Springtime Hydration: Creative Ways to Stay Hydrated as the Weather Warms Up
Springtime Hydration: Creative Ways to Stay Hydrated as the Weather Warms Up
As temperatures rise and the days grow longer, staying hydrated becomes even more important. Proper hydration supports everything from digestion and joint health to mental clarity and physical performance.[1] During spring and summer, we sweat more—whether we’re exercising, gardening, or just enjoying a sunny day. Even mild dehydration can cause fatigue, headaches, and a decrease in cognitive and physical performance.[2] While the “eight glasses a day” rule is a helpful general guide, individual needs vary based on activity level, climate, and diet. Listening to your body—and getting creative—can help you stay hydrated without relying solely on water. But drinking plain water all day can feel like a chore—especially when you're busy soaking up spring sunshine. Fortunately, there are delicious and creative ways to meet your fluid needs without getting bored.
• Fruit-Infused Water: Flavor Without the Sugar: Infused water not only tastes great but can also provide small amounts of vitamins and antioxidants, depending on the ingredients used.[3] They are a flavorful, zero-calorie alternative to sugary drinks and sodas. Simply add fresh or frozen fruits, herbs, and even vegetables to cold water, let it steep for a few hours in the fridge, and enjoy. Here are a few of our favorite combos:
• Cucumber + mint + lime – Crisp and cooling
• Strawberry + basil + lemon – Slightly sweet and aromatic
• Orange + blueberry + rosemary – Bright and citrusy
• Hydration-Friendly Foods—Eat Your Water: Around 20% of our daily fluid intake comes from food, and spring produce offers plenty of hydrating options.[4] Look for foods with high water content and combine them in salads, smoothies, or chilled soups like gazpacho for both nourishment and hydration:
• Cucumbers (96% water)
• Lettuce and leafy greens (95–96%)
• Watermelon (92%)
• Strawberries (91%)
• Zucchini and radishes (95%)
• Celery (95%)
• Herbal Teas: While caffeine can act as a mild diuretic, herbal teas are naturally caffeine-free and hydrating. Serve them hot on chilly mornings or iced on warmer afternoons. Look for blends that offer added benefits and consider adding lemon slices or fresh herbs to elevate the flavor and enjoy a soothing hydration ritual.
• Peppermint – Digestive aid and cooling effect
• Chamomile – Calming and anti-inflammatory
• Hibiscus – Rich in antioxidants and supports blood pressure regulation[5]
• Make It a Habit: Set hydration reminders on your phone, carry a reusable bottle with you, and start your day with a glass of water. Consider using apps to track intake or keep a journal to notice how your energy and mood change when you're well hydrated.
Spring is the perfect time to refresh your hydration habits and discover new ways to nourish your body. Whether it is a mason jar of fruit-infused water or a salad bursting with crisp veggies, staying hydrated does not have to be boring. Embrace the flavors of the season and drink (or eat) your way to a healthier, more energized you.
[1] Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. “Water, Hydration and Health.” Nutrition Reviews, vol. 68, no. 8, 2010, pp. 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
[2] Sawka, Michael N., et al. “Exercise and Fluid Replacement.” Medicine & Science in Sports & Exercise, vol. 39, no. 2, 2007, pp. 377–390. https://doi.org/10.1249/mss.0b013e31802ca597
[3] Ferrari, G., and M. Torres-Moreno. “Hydration and Health: Fruits and Vegetables with High Water Content.” Nutrition and Health Journal, vol. 12, no. 3, 2021, pp. 142–148.
[4] USDA. “FoodData Central.” U.S. Department of Agriculture, 2021. https://fdc.nal.usda.gov
[5] McKay, Diane L., et al. “Hibiscus sabdariffa L. Tea (Roselle) Lowers Blood Pressure in Prehypertensive and Mildly Hypertensive Adults.” The Journal of Nutrition, vol. 140, no. 2, 2010, pp. 298–303. https://doi.org/10.3945/jn.109.115097