• Dr. Hillary Roland, ND

5 Tips to Stay Hydrated This Summer

It is hot in Colorado right now! With so many days hovering around the 100 degree mark it’s important to drink enough water. So just how much water should you drink, and how can you meet your goal?

Our bodies are made up of 70% water and if we’re dehydrated then our cells can’t function properly. Symptoms of dehydration can include headaches, dry skin, and feelings of sleepiness or dizziness.


So just how much water should you drink? A good rule of thumb is half your body weight in ounces. So if you weigh 150 pounds you should drink 75 oz of water. Add an extra 8 oz for every half hour of exercise.


Full disclosure: I am terrible at drinking enough water. I get caught up in my day and don’t even think about it. Here are some tricks I use to stay hydrated that could work for you, too...

1. Put a pint glass next to the bed. Drink the whole 16 oz before you get out of bed in the morning. Fill a second glass and add a squeeze a lemon. Drink that while you prep for the day and eat breakfast. Now you’re already 32 oz into your water consumption before you even leave the house! If you start the day hydrated your thirst signals will be more on point and you’re likely to drink more water later.

2. If you get distracted like I do, you may need to remind yourself to drink. Carry a 20 oz glass or stainless steel water bottle with you. Set an alarm for 12 or 1 pm. If you haven’t finished your water by the time your alarm goes off take a break and drink the rest of the water. Set a second alarm for 5 or 6 pm and repeat. That is another 40 oz. (Need more? Add a third alarm throughout the day and get another 20 oz out of your water bottle.)

3. Drink a 6 oz cup of herbal tea before bed. This can help you relax before sleep and be part of a healthy bedtime routine. Now you’re at 78 oz for the day.

4. Add some flavor! Fruit-infused water is refreshing and the hint of flavor can help you drink more. Try making a pitcher in the evening to drink the next day. Throw in some cut up limes or strawberries, or mix sliced cucumber with mint. Have fun with it! Other combinations to try…


  • blueberry, lemon and rosemary

  • pineapple, coconut and lime

  • strawberry, basil and lemon

  • blackberries, orange and ginger

  • grapefruit, pomegranate and mint

  • watermelon, kiwi and lime

  • mango, raspberry and ginger

5. Finally, if you have trouble meeting your water goals make sure to incorporate an electrolyte supplement to help you absorb more of the water you do drink. This is especially important if you’re sweating a lot. Two products I like can be found on Amazon here and here. Add to one cup of water and drink each day.


Note: not all liquids count toward your water goal. Coffee is a diuretic and works against you. Stick with plain water, naturally-flavored water, or herbal teas.




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© 2020 Dr. Hillary Roland, ND