With large swaths of the country sizzling due to oppressive heat, many Americans are feeling parched. But just how much water will keep them properly hydrated and healthy?

It depends, said Laura Acosta, a registered dietitian nutritionist and instructional associate professor with the University of Florida’s Institute of Food and Agricultural Sciences (UF/IFAS) food science and human nutrition department.

Recommended daily water intake varies by age, sex, activity level and body size, she said. General public health guidelines recommend about 11 cups per day for women and about 15 cups per day for men. A more customized estimate based on body size can be reached by dividing one’s body weight in pounds by 15. Children, who become dehydrated more easily than adults, need more water per pound. A 10-pound child, for example, needs between 2 cups and 3 cups of fluids a day, and a 90-pound child needs between 8 cups and 9 cups.

Although these guidelines exceed the well-known, “eight-cups-a-day” maxim, Acosta said it’s important to remember they include water consumed through both drinking and eating. Many fruits and vegetables, including oranges, watermelon, cucumbers, lettuce and tomatoes, naturally contain significant amounts of water. Broths and soups – particularly clear ones – are also water-rich foods.

“So, you’re not necessarily chugging 11 to 15 cups of water a day,” she said.

Hydrating through beverages doesn’t have to be boring, either. While drinks containing caffeine, alcohol and added sugar can have dehydrating effects and should generally be avoided, sparkling water is just as hydrating as still water. Infusing water with fruit and herbs or using sugar-free flavoring drops can also make it more appealing.

Acosta suggests increasing motivation by using a bottle labeled with time markers that indicate consumption goals. Setting reminders or associating daily activities with drinking can also be helpful.

“Consider something you do on a regular basis, like brushing your teeth or eating a meal. Perhaps that’s the time to take a sip,” she said.

She cautions, however, that water is not always the most effective hydration choice.

Someone engaged in vigorous activity loses electrolytes — essential minerals like sodium and potassium — through sweating, and water alone cannot restore them, Acosta said. Instead, grab a sports drink or combine water with a salty snack, like pretzels or nuts.

“You don’t necessarily need a commercial sports beverage,” she said. “While these can be helpful for athletes needing just the right balance of water, electrolytes and carbohydrates to fuel performance, most people can rehydrate quite effectively with just water and a salty snack if they’ve lost some water from sweating.”

One of the simplest methods to gauge whether any hydration-boosting technique is working is tied to the bathroom.

An adequately hydrated person will feel the urge to urinate every three to four hours, and their urine should be a light-yellow color, Acosta said.

“And be sure to pay attention to how thirsty you are,” she said. “If you start to feel thirsty, there’s a good chance you’re already somewhat dehydrated.”

Refreshing beverages to help boost hydration

Hydration doesn’t have to be boring. Reach your daily water intake goal with help from these refreshing beverages, courtesy of Laura Acosta, registered dietitian nutritionist and instructional associate professor with the University of Florida’s Institute of Food and Agricultural Sciences (UF/IFAS) food science and human nutrition department.

Cucumber mint lemonade

Nutrition note: Cucumber and mint are naturally cooling, and lemon provides a burst of vitamin C.

Ingredients:

• 1 large cucumber, sliced
• A handful of fresh mint leaves
• 1 cup fresh lemon juice (about 4 to 6 lemons)
• ½ cup honey (or to taste)
• 8 cups cold water
• Ice

Instructions:

1. Place cucumber in a blender and puree until smooth; transfer to a pitcher.
2. Tear and gently mash mint leaves to release their flavors; add to the cucumber puree in the pitcher.
3. Add the lemon juice and honey. Stir until honey dissolves.
4. Add the cold water and stir again.
5. Chill in the refrigerator for at least an hour. Serve over ice with extra mint and cucumber slices if desired.

 

Iced hibiscus and rosehip tea

Nutrition note: Hibiscus and rosehips are rich in antioxidants that support skin health, and they may help reduce oxidative stress from sun exposure. This caffeine-free tea is naturally tart and beautifully vibrant.

 Ingredients:

• 4 hibiscus tea bags
• 2 rosehip tea bags
• 6 cups boiling water
• 1 tablespoon honey (optional)
• Orange slices and fresh berries for garnish

Instructions:

1. Bring water to a boil and pour over hibiscus and rosehip tea bags. Steep for 10 minutes.
2. Remove tea bags, then stir in honey if using.
3. Cool to room temperature, then refrigerate until cold.
4. Serve over ice with orange slices and berries.

 

Watermelon electrolyte punch

Nutrition note: Watermelon is rich in lycopene, coconut water replenishes electrolytes such as potassium and electrolytes, and sea salt provides sodium to aid in rehydration. This beverage is a refreshing choice after sweating outdoors.

Ingredients:

• 4 cups cubed watermelon, seeds removed
• Juice of 2 limes
• 1 cup coconut water
• Pinch of sea salt
• A few fresh basil leaves (optional garnish)

Instructions:

1. Puree the watermelon in a blender until smooth.
2. Stir in lime juice, coconut water and sea salt.
3. Pour over ice and garnish with basil if using.

 

Tropical green smoothie

Nutrition note: This smoothie is rich in vitamins A and vitamin C, potassium and magnesium. The combination of leafy greens and tropical fruits supports metabolism, and the end result is deliciously hydrating.

Ingredients:

• 1 cup spinach
• ½ cup frozen pineapple
• ½ cup frozen mango
• ½ banana
• 1 cup unsweetened coconut water (or plain water)
• Juice of ½ lime

Instructions:

1. Combine all ingredients in a blender and puree until smooth.
2. Pour into a chilled glass.

 

Strawberry basil-infused water

Nutrition note: Strawberries add a touch of vitamin C and antioxidants, while basil offers anti-inflammatory compounds.

Ingredients:

• 5-6 sliced strawberries
• A few fresh basil leaves, minced
• 1 quart of cold water
• Ice

Instructions:

1. Combine all ingredients in a pitcher.
2. Refrigerate for at least 30 minutes before drinking.

 

Sparkling peach-ginger mocktail

Nutrition note: This drink combines ginger’s natural digestive benefits with the antioxidants, potassium and fiber in peaches. It’s a festive, alcohol-free treat for a hot summer day.

Ingredients:

• 1 ripe peach, sliced
• ½ teaspoon freshly grated ginger
• ½ teaspoon honey (optional)
• Juice of ½ lemon
• Sparkling water
• Ice

Instructions:

1. Gently mash the peach slices with ginger and honey; place in a glass.
2. Add lemon juice; then fill the glass with ice.
3. Top with sparkling water and stir gently.

 

###

ABOUT UF/IFAS
The mission of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) is to develop knowledge relevant to agricultural, human and natural resources and to make that knowledge available to sustain and enhance the quality of human life. With more than a dozen research facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of Agricultural and Life Sciences, UF/IFAS brings science-based solutions to the state’s agricultural and natural resources industries, and all Florida residents.

ifas.ufl.edu  |  @UF_IFAS