Stay Hydrated, Stay Healthy: Tips for Drinking More Water This Summer


While Ireland may not experience scorching temperatures like some other regions during summer, staying hydrated is still crucial for maintaining good health.
Now, if you’ve been here before, you’ll know I often like to rabbit on about hydration. After all, proper hydration supports various bodily functions and contributes to our overall well-being.

In this blog post, we’ll explore some helpful tips and tricks for ensuring you stay hydrated and healthy throughout the summer. Let’s go!

Understand Your Hydration Needs

While the general recommendation is to consume roughly 2 liters of water per day, you may need more or less depending on factors such as:

  • Your age
  • Your activity level
  • The climate
  • Your perspiration levels

If you’re going for a run in the morning, working all day on your feet, and having a stroll in the evening, you’re likely going to need more than 2 liters of water.

An effective way to keep on top of your hydration needs is to set a daily water intake goal. Find a goal that works best for you and strive to achieve it consistently.

In the hustle and bustle of daily life, it’s easy to forget to drink water. Use a journal, set reminders on your phone, or use an app if you’re really struggling to get those sips in. This will help to prompt you to drink water at regular intervals and help you establish a consistent hydration routine.

And if that sounds like too much of a faff, simply mark water levels on your water bottle to keep track of how much you’ve consumed.
Some people like to have levels marked off for the morning, afternoon and evening. Others per hour, and others by time slots. For example 7am-11am, and they aim to drink up to that marked level by 11am.

Stay Hydrated, Stay Healthy Cheeki waterbottle

Carry a Water Bottle Everywhere

Although the Irish climate is often mild, it’s still important to have water readily available wherever you go. In fact, in June weather or not, I’d still recommend carrying a water bottle wherever you go! 
Carry a reusable water bottle with you to work, school, or any outdoor activities. By having water on hand, you’ll be more likely to sip throughout the day and maintain proper hydration levels.

And if you’re adventuring somewhere nice this summer for a holiday, bring a reusable water with you. When you’re exploring new destinations or engaging in various activities during your holiday, it’s essential to stay hydrated. Having a reusable bottle with you allows easy access to water wherever you are. You can fill it up from drinking fountains, taps, or water coolers, ensuring you have a constant supply of refreshing water to stay hydrated throughout the day.

And think of the money you’ll save! Purchasing bottled water every time you feel thirsty while traveling can quickly add up and become expensive. By carrying a reusable bottle, you will save money by refilling it instead of buying single-use plastic bottles. This not only benefits your wallet but also reduces waste and helps protect the environment.

Many tourist destinations and cities have water fountains or refill stations available for public use so you can take advantage of these amenities, ensuring you have access to clean drinking water wherever you go.

Quick tip though – remember to empty your reusable bottle before going through airport security, as liquids are typically subject to restrictions. Once past security, you will often be able to refill it at water fountains for free. Yay.

One final bottle topic and we’ll move on! Consider investing in an insulated bottle to keep your water cool, especially during hot summer days. Sometimes it’s not as appealing to take a slurp when your water is the same temperature as outside, and your intake may be affected. Just some food for thought if you notice this is you.

Pukka Joy Tea

Embrace Herbal Infusions and Teas

I often hear from people that the problem they find with staying hydrated is that they simply find water too boring! Or it’s too difficult to drink enough of it because it lacks something. Well then, you’re in the right place!

If plain water isn’t your preferred choice, explore the world of herbal infusions and teas. Certain herbal teas can provide hydration while offering additional health benefits. For example, dandelion tea acts as a gentle diuretic, supporting kidney function and promoting fluid balance.

Hibiscus tea is rich in antioxidants and vitamin C, which may help boost the immune system, support heart health, and promote digestion. Additionally, hibiscus tea is believed to have diuretic properties and may aid in regulating blood pressure.

Herbal teas like chamomile, peppermint, and hibiscus are caffeine-free and are enjoyable hot or cold for hydration.

We have a plethora of herbal teas available, so I highly encourage you to give them a go. We often have offers on brands like Pukka, who offer a wide range of flavours. Perhaps plain ole peppermint just doesn’t have the pizzazz you’re looking for.
Give Pukka Joy a go instead. It’s a natural and organic blend of refreshing lemony herbs and vibrant orange to bring a smile to your face. Add a flourish of lavender and rose to soothe your mind, and a hint of licorice to keep you feeling your best throughout the day. 

Stay Hydrated, Stay Healthy eat watermelon

Make Use of Hydrating Foods

So, you’re aware you need more hydration, and you’ve added some herbal teas in here and there. The water bottle is sitting next to you, awaiting another sip. But you haven’t managed to keep up with your hydration goals. Not to fear my friends, for summer is here!

Remember that hydration doesn’t come solely from beverages. Many fruits and vegetables have high water content and can contribute to your overall hydration. Include hydrating foods in your diet, such as watermelon, cucumbers, celery, strawberries, oranges, and leafy greens, to boost your water intake. These delicious options not only contribute to your hydration but also provide essential vitamins and minerals.

Stay Hydrated, Stay Healthy infused water with peppermint and lime

Infuse Your Water

On the subject of hydrating foods, let’s continue with said theme. If you find plain water boring, try infusing it with natural flavours. Add slices of citrus fruits like lemon, lime, or orange, or experiment with refreshing additions like cucumber, mint, or berries. These infused waters not only provide a burst of flavour but also add some extra nutrients.

Experiment with combinations like cucumber and mint, lemon and ginger, or berries and basil. Infused water tastes great and there are so many combos to try, you’ll not get bored in a hurry!

Coconut with straw

Boost Your Electrolytes

Electrolytes are essential minerals that help regulate fluid balance in the body. When you’re engaged in intense physical activity or sweating excessively, electrolyte supplements may help replenish the minerals lost through sweat. Look for products that contain sodium, potassium, magnesium, and calcium.
We stock electrolyte supplements:

And we also stock food-based products containing electrolytes, such as:

  • Aloe Vera Juice

Aloe vera juice has hydrating properties and is known to support digestion and overall wellness. It can be consumed as a supplement or added to smoothies or other beverages. Ensure that you choose a pure and organic form without added sugars or artificial ingredients.

  • Coconut water

Coconut water is a natural source of electrolytes and a refreshing alternative to plain water. It contains potassium, sodium, magnesium, and calcium, which may help maintain hydration levels. However, it’s important to choose natural, unsweetened coconut water without added sugars or flavours. Check in-store for our coconut water products.

It is worth briefly mentioning however, that while supplements and alternative beverages can support hydration, they should not replace regular water intake. Water remains the best and most essential choice for staying hydrated.

Stay Hydrated, Stay Healthy water glass saying hey drink more water

Monitor Your Urine Colour

So, you’re putting in all the work, but how do you know if it’s working? A simple and effective way to monitor your hydration status is by observing the colour of your urine. Ideally, your urine should be pale yellow or straw-coloured. If it’s darker, it may indicate that you need to drink more water. Pay attention to this visual cue and adjust your water intake accordingly.


Even in Ireland’s milder climate, staying hydrated is crucial for your overall well-being. By understanding your hydration needs, carrying a water bottle, embracing herbal infusions and teas, incorporating hydrating foods and monitoring your urine colour, you can ensure that you maintain proper hydration levels throughout June. After all, staying hydrated is essential for our overall health and well-being.

Looking for more summer related topics? Try these!

Emily Nöth

Any questions? Drop into your local Nourish store to chat with our expert team and explore our full range of foods, supplements and skincare. You can also find our full product range in our online store.

Follow (and chat with us) on Facebook and Instagram or subscribe to our weekly Nourish newsletter.

Image of Nourish female staff member standing in doorway of shop

*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication