Many people know have heard how important it is to stay hydrated in the summer heat. Without drinking
plenty of fluids, a person can feel exhausted, have problems concentrating, develop digestive issues like constipation and even have kidney problems such as kidney stones.
Nutritionists at Teladoc also point out that dehydration can put a person at higher risk of heat exhaustion and heatstroke, a medical emergency. They add that this Michigan summer is shaping up to be a hotter one than normal according to the 2025 Old Farmer’s Almanac and many other weather predictors.
On average, Teladoc and various other sources state women need 92 oz. of liquid daily, and men need 124 oz., but chugging that amount from a water bottle can get a bit dull.
Here are some other delicious ways to up your hydration Teladoc has shared with the Courier:
*Choose fruits and vegetables which are full of water to munch on. Michigan produce is abundant in stores right now with fresh lettuce, cucumbers, strawberries, cherries, tomatoes, cantaloupe, watermelon, bell peppers, zucchini and peaches all readily available and grown in our state.
*Try a different water like coconut water! The liquid found in young coconuts is different from coconut milk, and it contains electrolytes such as potassium and magnesium. BONUS: it is lower in sugar and calories than most sports drinks.
* Reach for a glass of milk: low fat milk is great for refueling after a workout, full of protein, carbohydrates and minerals that your body needs after exercising. Other dairy foods such as plain yogurt and cottage cheese are also good sources of water.
*Make oatmeal your breakfast choice. Because oats soak up the liquid they are made with, and you can make it even more hydrating by adding chopped or sliced fruit. If it’s too warm for hot oatmeal, try it cold with a batch of overnight oats. Here are some recipes: https://www.teladochealth.com/library/article/5-overnight-oats-recipes-for-busy-mornings
*Blend up a cold, refreshing and delicious smoothie. Use a base of low-fat milk or coconut water, add some hydrating fruit such as sweet Michigan strawberries, and then add some ice and cold water as needed. You can try these smoothie recipes for inspiration: https://www.teladochealth.com/library/article/4-refreshing-lower-carb-smoothies
* Sip on herbal teas, which don’t have to be hot. Iced herbal teas are a great way to hydrate and most do not contain added sugars of caffeine. Jazz them up even further by adding fresh herbs or lemon juice.
*Try a cold soup. Chilled, refreshing soups like gazpacho can be full of raw tomatoes, bell peppers, red onions and cucumbers. Serve with a side salad for more fiber and hydration.
About Teladoc
If you need personalized nutrition advice, Teladoc Health, the largest telehealth provider
in the US, offers clinically effective nutrition services. You can speak with a registered dietician about your personal needs to stay healthy this summer and all year round. One in four Americans now have access to Teladoc Health services, through their employer or health plan, and those who don’t can access services at a flat rate per visit. For more information go to teladochealth.com.
