During the summer and hot weather, it is crucial to maintain proper hydration for our bodies. Read on for ideas and solutions beyond simply drinking water.

1. Cool Water

Water is the foundation of proper hydration. To make it more enjoyable, ensure it is at a temperature that suits your preference. Store water in the fridge or freezer, and keep it readily available wherever you go, whether at work, on a walk, or at the beach. Consider using a thermos to keep it cool for longer, or add ice cubes to your glass for a slower-sipping experience. If you live with others, label your water bottle or use a personal flask to track your daily intake, encouraging good habits even for children.

2. Water Flavored with Fruits and Herbs

Water flavored with fruits and herbs can be more enjoyable and refreshing than plain water. The molecules in fruits, lemons, and other ingredients stimulate our taste buds, enhancing the pleasure of hydration. To try this, start by purchasing a jug you like and experiment with the following combinations:

• Water with drops of lemon and mint leaves.
• Water with thin slices of lemon, orange, and lime.
• Water with pieces of strawberry, cherry, and berries (slightly crushed for more flavor).
• Water with cucumber slices, lemon, and mint leaves.
• Water with pineapple, coconut juice, and basil.
• Water with pieces of watermelon and melon.

We can also make our own flavored ice cubes. These flavored options have few or minimal calories since they are not juices but simply flavored water. You can enjoy them in any quantity for hydration. 

3. Aromatic Herbs and Teas

Iced tea is another delightful way to stay hydrated. Explore various teas, both caffeinated and caffeine-free, available in different flavors. The tea flavors range from fruits, flowers, nuts, and spices to different tea blends, creating an interesting selection. Follow the instructions for hot tea preparation, then let it cool to room temperature before refrigerating it and serving it with ice cubes. 

Pay attention to any herbal tea contraindications and caffeine consumption recommendations. Ideally, enjoy your drinks without added sugar or honey, but if needed, use a non-caloric sweetener.

4. Fruit Juices, Smoothies, and Fruit

Fruit juices and smoothies contain high water content- about 80-90%-making them effective for hydration. Juices contain the fruit's sugars and vitamins without the fiber, while smoothies include the whole fruit. In the summer, take advantage of the abundance of tasty fruits to create refreshing smoothies or juices. Frozen fruit can be used to make fruit sorbet with the help of a multi-cutter. Combine various fruits to create enticing fruit salads and add garnishes like honey, jam, sweet yogurt dip, coconut, or grated nuts. Keep in mind the sugar content in fruit juices and limit their consumption to once a day. It is recommended to eat up to 3-4 fruits a day, so calculate how much fruit to use for the juice, smoothie, or fruit salad.

5. Summer Salads and Vegetables

Eating vegetables during the hot summer days helps with hydration, as they typically contain over 90% water, in addition to essential minerals, fiber, and vitamins. Enjoy cool salads, meal-salad, and traditional Greek summer recipes like roasted vegetables (briam), imam eggplants, or zucchini meatballs. Consider trying cold summer soups, such as gazpacho, or can combine hot soup with cool yogurt. Soups contribute to extra hydration. Combining vegetables and fruits can lead to very tasty salad combinations, such as:

• Spinach salad with strawberries, onion, grated almond, Cottage cheese, and balsamic dressing.
• Watermelon salad with feta cheese, mint, and onion.
• Melon salad with prosciutto, rocket, spinach, balsamic dressing, and freshly ground black pepper.

6. Soda, Soft Drinks, Coffee, and Alcohol

Soda often quenches our thirst more than water due to its slight acidity, reaching the pain nerve endings and providing an additional pleasant effect. While soda and calorie-free drinks can quench our thirst at times, they should not be an everyday choice.

Coffee, in moderation, can hydrate, but larger quantities act as a diuretic and lead to dehydration.

On the other hand, alcohol does not quench thirst or hydrate; it is a diuretic. When we consume alcoholic beverages, our kidneys work to eliminate alcohol from the body, resulting in increased urination and water loss. This can eventually lead to dehydration. If we choose to consume alcohol, it is essential to do so in moderation and drink plenty of water to help with hydration. On extremely hot days, excessive alcohol consumption can be dangerous.

Good hydration contributes to the body's defense, temperature regulation, and detoxification processes by supporting the kidneys. Proper hydration also helps prevent urinary tract infections, common in the summer. On the other hand, dehydration can lead to unwanted symptoms such as dizziness, tiredness, and fatigue. Follow the solutions in this article to reap all the benefits of good hydration!