3 Easy Hydration Techniques a Nutritionist Swears By

On 90-degree days, there’s pretty much nothing you can do to prevent sweat overload (short of sitting in air conditioning 24/7). And since staying indoors all summer is a FOMO guarantee, proper hydration is key.

“During summer months, we’re more likely to be out-and-about outdoors, so we must be prepared to stay hydrated,” says Peggy Kotsopoulos, RHN. “When we expend more water from our bodies, we have to make a conscious effort to replenish the water and electrolyte loss.”

From June to August, glugging cold water isn't the only way to quench your thirst. ICYMI: Prickly pear is this summer's hot superfruit because of its intensely hydrating properties, and now it's super easy to sip on the good stuff all summer long thanks to Steaz Prickly Pear Water.

Grab a can of the (totally Instagrammable) bubbly pink bev—which blends green tea with prickly pear juice to create a refreshing, organic elixir—and read on for all Kotsopoulos' hydration hacks.

Keep reading for 3 creative ways to stay hydrated this summer.

How to stay hydrated reusble water bottle

1. Make your water bottle your go-to summer accessory

In addition to SPF 50 and sunglasses, your reusable water bottle is a must-have for all picnics, baseball games, and visits to salty bodies of water. The trick is, make it chic. That way, even if you’re not the type of person who guzzles water constantly, your too-pretty-to-put-down bottle will serve as motivation to sip.

Kotsopoulos' rule of thumb for optimal hydration is drinking half your body weight in ounces per day, but if you aren't sure whether you're hitting the mark, common signs of dehydration to watch out for are fatigue, brain fog, and dizziness. "If you want more energy in your day, drink up!” she says.

How to stay hydrated stock up on electrolytes

2. Stock up on electrolytes

When you’re profusely sweating after walking half a block to your car or the train station, you’re losing more than just water. With the perspiration goes electrolytes and crucial minerals.

You can restore what's lost with an electrolyte-rich drink. Kotsopoulos counts a large water bottle and a can of Steaz Prickly Pear Water among her hot-weather hydration arsenal. (Seriously, she totes one of each everywhere she goes).

“[Prickly Pear Water] provides effective and efficient hydration because it's rich in electrolytes such as potassium, calcium, magnesium, and sodium,” she says. “Electrolytes are the best way to hydrate at the cellular level and help to boost cellular energy and athletic output.” Not to mention, the berry-flavored bev delivers major tropical-vacay vibes.

How to stay hydrated water-rich fruit

3. Snack on water-rich foods

Midday sluggishness might mean you need a nap, but it can also point to dehydration. “Often, we reach for a snack or a coffee to give us that energy boost when we need to hydrate,” Kotsopoulos says.

Master your snack attack by eating nutrient-dense foods with a high water content. "Watermelon is over 90 percent water," she says. Other in-season fruits and veggies that can help you hit water targets including cucumbers, cantaloupe, and cauliflower—or dice up some strawberries to dunk in your Prickly Pear Water. Summertime, and the hydrating is easy.

In partnership with Steaz

Photos: Steaz

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