Stay Hydrated This Summer

Tip Content Provided By: EXOS

As the temperatures heat up throughout the summer and more of us spend additional time outdoors, it is an important time to focus on our daily hydration practices. Water is essential to the body as it helps:

  • Increase productivity
  • Reduce stress
  • Regulate appetitie
  • Improve concentration
  • Regulate temperature

Not only is physical performance drastically diminished during periods of dehydration, but mental performance is also affected. Concentration, focus and quick decision making are reliant on healthy water intake.

Have you heard that you’re supposed to drink 8 glasses of water per day? Depending on your body weight, that may not be enough. A good rule of thumb is to drink between ½ to 1 oz of fluid per pound of body weight. That means a 200 pound man would need 100-200 ounces of total fluid per day. A gallon is 128 ounces and a typical plastic water bottle is 16 oz. To help reach this goal, keep a water bottle accessible throughout the day. Ideally, have a full bottle on your night stand and drink 10-20 ounces before you get out of bed in the morning. This will give you a nice energy and mood booster before your feet even hit the floor.

Bored of plain water? Try adding lemon, lime, cucumber, berries or mint, or try unsweetened or herbal teas. Use the recipes below or come up with your own to add a boost of refreshing flavor to your water.

Cucumber, Mint & Lemon Infused Water


  • 1 cup cucumbers, sliced
  • 1 lemon, sliced
  • 1/4 cup mint leaves
  • Ice cubes
  • Water


In a half gallon jar or a 2-quart pitcher, layer the cucumbers, lemon slices and mint leaves with the ice cubes. Fill jar or pitcher with water. Let chill for 10 minutes. Enjoy!

Blackberry, Blueberry & Cherry Infused Water


  • 1/2 cup blackberries & blueberries
  • 2 mint leaves
  • Ice cubes
  • Water


Place berries at the bottom of the jar. Pour water in and stir fruit around. Press on the berries lightly with a spoon to release the flavors. Add mint leaves if desired. Refrigerate for at least one hour or overnight. Add ice just before serving. Enjoy!

Cranberry, Lemons & Orange Infused Water


  • 1 orange
  • 1 lemon
  • Handful of cranberries
  • Water


Cut orange and lemon into slices. Put orange, lemon and cranberries into a pitcher and add about two liters of water. Let fruit “steep” for about 15-20 minutes. Serve in glasses and garnish with extra fruit if desired. Enjoy!


Interested in Learning More?
Activate Your Benefits