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By Kiara Roffo


Now that summer is here and temperatures are rising, drinking water is even more important. During the summer months, I try to drink as much water as I can. I’m known for carrying around a water bottle everywhere I go! Our bodies are made up of about 60% water and this means that drinking a lot of water is important for our health.

Experts recommend that adult women consume about 9 cups of water per day and 11 cups for men. Your body needs more water when you are feeling sick, physically active, and are in a hot, humid environment. When your body has enough water, you’re hydrated! When your body doesn’t have enough water, you may be dehydrated. In fact, signs of dehydration can be as minor as increased thirst. To avoid becoming dehydrated, drink water regularly and be aware of the symptoms.

You might be dehydrated if you are experiencing:

  • Increased thirst
  • Headache or lightheadedness
  • Fatigue / Weakness
  • Less frequent urination
  • Dark yellow or amber-colored urine

For some people, staying hydrated can be a struggle, especially when the summer months come around and you are always on the go. Here are some healthy hydrating tips!

  • Carry around a reusable water bottle and keep refilling it throughout the day.
  • Eat more water-rich foods. Believe it or not, the food you eat provides about 20% of your total water intake. Watermelon, cucumbers, zucchini and grapefruit are great choices because they all contain more than 90% water.
  • Add some flavor to your water. Putting fresh fruits or veggies into your water, such as strawberries, lemon, cucumber, or mint, can help you avoid sugary juices/sodas and continue to drink water with a special kick.
  • Track your progress. Use an app such as Daily Water Free to help you keep up with how many cups of water you are drinking and how much more you need.

Try these fun and hydrating drink/food recipes to up your water intake this summer!


Cucumber Lime Refresher


Raspberry Mint Refresher




8 cups (1/2 gallon)


8 cups (1/2 gallon)





·         1 cucumber, sliced thinly

·         2 limes

·         1 ½ cups of whole or crushed raspberries

·         1/4 cup of mint leaves

Preparation Add ingredients into the water. Let the mixture chill in the fridge for at least an hour so the flavors can spread into the water. Stir well and serve!

 Watermelon Salsa


  • 3 cups of diced seedless watermelon
  • 2 jalapeno peppers, seeded and minced
  • 1/3 cup of chopped cilantro
  • 1/4 cup of minced red onion
  • 1/4 cup lime juice


Place watermelon, jalapenos, cilantro, red onion, and lime juice in a medium-sized bowl. Stir well and season with salt. Cover and refrigerate for up to 1 hour.

So for these upcoming months, whether you are playing outdoors or simply soaking up the sun’s rays, make sure you are drinking enough water! Have a happy and healthy summer!

This recipe is from

Kiara Roffo is student at UMass Amherst.

Written By:

Nutrition Education Specialist for the Massachusetts WIC Program

Nutrition Education Specialist for the Massachusetts WIC Program

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