Sip Sip Hooray, it’s ‘National Hydration Day’

June 23, 2022 Erica Hohenadel

With winter behind us and warm days ahead, you may be excited to break out your shorts and sandals and spend more time outdoors.  As you are gearing up for summer, don’t forget to think about your hydration habits!

Our bodies need water to function properly.  Adequate hydration helps to maintain body temperature, aid in digestion, normalize blood pressure, flush bacteria, maintain a healthy weight, and cushion our joints, so it’s essential that we drink enough water throughout the day.  But how much water is enough?  It is recommended that on average, should drink between 11 and 15 cups of fluids per day.  The amount of water the body needs varies from person to person, depending on how much water your body is losing each day through processes like urination and sweating.

In honor of National Hydration Day, let’s quench our thirst for some hydration tips:

  • Keep track of your water intake using apps like MyFitness Pal or Apple Health. Logging your intake can help you monitor your water intake levels.
  • Up your water bottle game. Use a reusable water bottle that gets you excited to drink water! Whether it’s a water bottle with a straw, one that has a compartment for infusing fruit, or one that has fluid volume indicator lines, pick one that you look forward to carrying around!
  • Eat fresh fruits and vegetables. Not only can water boost your hydration, but so can earth’s candy. Foods like grapes, celery, and watermelon are healthy snacks that will keep you hydrated.
  • Flavor your water. Try adding sliced lemon, cucumbers or berries to your water for a natural flavor enhancement. You can also add flavored tablets to your water, but be mindful of consuming unnecessary calories.
  • Peek at your pee. You’ll know if you’re drinking enough water if your urine is pale yellow.  If your urine is darker in appearance, you are likely dehydrated and should increase your water consumption.

Cheers to a fun and safe summer ahead!


Erica is a Customer Insights Analyst at Vitality, and has a love of data analytics and data science. She has an English degree from the University of Iowa and loves to cheer on the Hawkeyes in every sport. In her free time, she enjoys exercising, reading and doing anything outdoors with her family.

Start seeing real results with a program that works.

Talk to us