Stay Hydrated in This Heat

July and August are undoubtedly the hottest months here in Florida. One step outside and you’re already drenched in sweat, wishing you were back inside with some air conditioning. Staying hydrated is key to help prevent dehydration during these hot and humid months. Dehydration occurs by not drinking enough fluid. Symptoms of dehydration can include confusion, mood change, lethargy, and body overheating.

What’s the healthiest thing you can reach for to prevent dehydration in this heat? I’m sure you already knew that I was going to say water. Not only does water keep you hydrated, but it does so without adding calories. Drinking water also helps our body get rid of wastes, protects/cushions joints and other tissues, and helps keep our body temperature at a normal level.

Some easy tips to enjoy water throughout the day are:

  • Take a refillable water bottle with you and fill up as needed. Water is universal and can be found most anywhere.
  • Freeze water bottles to enjoy a nice, cold beverage all day long.
  • Add more flavor to your water by adding slices of fresh fruit or herbs. Some great combos are cucumber and mint, oranges and limes or watermelon and basil.
  • Enjoy carbonation? Try unsweetened sparkling water. If you want a little more flavor, try adding a splash of 100% fruit juice, like cranberry or grape juice.

Try this delicious recipe below for the perfect hydrating summer drink:

Raspberry Lime Fizz


  • 1 cup 100% cranberry-raspberry juice

    Nutrition Facts Label for Raspberry Lime Fizz Drink
  • 4 cups seltzer water
  • 1 large lime


  • cutting board
  • measuring cups
  • mixing spoon
  • knife


  1. In a large pitcher, mix cranberry-raspberry juice with seltzer water.
  2. Rinse lime and cut in half. Squeeze juice from each half into the pitcher, discarding seeds.
  3. Mix well before serving.

Chef’s Notes

  • Pour over ice and garnish with a lime wedge.
  • Replace cranberry-raspberry juice with any 100% juice you prefer.
  • For more fruit flavor, increase juice or decrease seltzer water.
  • Add thin slices of lemon, lime, or orange for more flavor.
  • If you don’t have a pitcher or want to take the drink on the go, prepare in your favorite water bottle.



Recipe Source: Cooking Matters. 2022. Raspberry Lime Fizz.


Hillary Ayers, Family and Consumer Sciences Agent for UF/IFAS Extension Orange County
Posted: August 18, 2022

Category: Health & Nutrition, UF/IFAS Extension, WORK & LIFE
Tags: Dehydration, Drink Water, Food And Nutrition, Healthy Living, Hydration, Outside, Recipe, Water

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