For most sedentary adults this can be achieved simply by drinking enough water and eating foods that are rich in water, like fresh fruits and veggies. A good rule of thumb for water intake is to get half your body weight in ounces each day. This means that a 150 pound adult should aim to get 75 ounces or about 9 cups of water each day. This amount may go up or down depending on the weather, your activity level, the climate you live in, etc. Other beverages such as herbal teas, kombuchas, and juices can also count towards your daily intake, but pure water should be your mainstay. Diuretic beverages, those that increase water excretion from the body, such as drinks containing caffeine or alcohol, don’t generally count towards your daily water intake.

For those who sweat a lot, especially those who spend prolonged time in the heat playing or working, it is important not only to replace the water but also the electrolytes that are lost to sweat. In this sense of the word, electrolytes are minerals that are dissolved in the body’s fluids, which create electrically charged ions. These electrically charged ions are intricately involved in maintaining the balance of water inside and outside the cells; they maintain the body’s acid-base balance; and, as carriers of electrical current, they are responsible for nerve conduction, which is necessary for thinking and muscle activation.

When we sweat, sodium is the electrolyte that is lost in the greatest proportion, followed by potassium and chloride. Is it any wonder sweat tastes salty? Magnesium and calcium can also be lost through sweat, but unless you’re an endurance athlete, and as long as you’re eating a well balanced diet, you aren’t likely to need to specifically replace these. Replacing sodium, potassium and chloride can be really important, though. Sodium replacement is most important for those who are eating a real food diet and don’t get much sodium from packaged foods. Chloride is usually found with sodium. Potassium may be the most important for those who do get a lot of sodium in their diets but don’t get a lot of fresh fruits and veggies. A good rule of thumb is to drink water before, during and after any activity in the heat that will induce sweating and to include some sources of electrolytes in the mix.

Powders and Liquid Drops are great for on-the-go because they are light and easy to take with you and you simply add them to plain water when you need them.

Natural Sport Drinks offer a healthy alternative to conventional sports drinks since they offer a good taste in a familiar form but don’t contain refined sugars, or artificial flavors or colors.

Coconut Water is often called Nature’s sport drink—the water-like fluid found inside the coconut naturally contains electrolytes, in particular potassium.

1 liter of water (~4½ cups)

½ tsp sea salt

4 ounces of your favorite juice

3 tbsp coconut sugar

2 tbsp chia seeds (optional)

*You can omit the extra coconut sugar if you’d like, but the amount of carbohydrate it supplies to the recipe is the precise amount needed to enhance fluid absorption.

Strawberry Mint Water

Fruit and Herb Infused Waters

Green Tea Coconut Water Lemonade

Coconut Water and Pineapple Popsicles

Want to share your expertise? Leave a comment with your favorite tips to stay hydrated in the summer heat.