BEAT THE HEAT – Drink Up Houston

Posted in: community, Exercise, Fitness, Nutrition, Public Health, Sports

While July is filled with many opportunities for fun in the sun, it is important to remember to drink more water while enjoying Houston’s great outdoors. This month, we are placing a special focus on staying hydrated!

Drinking water helps fight against dehydration and depending on the severity of dehydration it may lead to other health issues ranging anywhere from swollen feet to headaches, or even life-threatening conditions such as a heat stroke. Let’s Drink Up, Houston and stay hydrated during the hottest months of the summer. Here are some tips on how you can increase your water intake to have your best summer yet:

Increase your chances of staying hydrated throughout the day by always having a bottle of water with you wherever you go. From a reusable plastic bottle to a fun patterned glass bottle, both help to ensure you drink more water and are easy for frequent refills.

Choosing water-rich fresh fruit and vegetables also count towards efforts in stay hydrated AND reaching your recommended 5 servings per day. A few examples could be watermelon, cucumbers, berries, tomatoes, summer squash, and much more!

Try freezing fruit and water in a popsicle mold for a nice cool treat. Or even try slicing up fruits and vegetables such as strawberries, mint, and lemon or oranges and cucumbers to give your water some natural flavor without leaning towards sugary drinks.

Remind yourself to make water intake a part of your daily routine by setting a reminder on your phone. You could also train yourself to drink a certain amount of water by certain times of the day and again in between those time frames. The point is for you to drink before you get thirsty!

Stop for a sip of water anytime you spot a water fountain. This could also be a good time to refill your water bottle for the rest of the day.

Staying hydrated is important for more than during physical activity or solely for athletes! Your body still needs fluids even when you are not being physically active. Talk to your healthcare provider about taking extra precautions to stay hydrated if you are someone with a heart condition, over the age of 50, or are overweight.

Increasing your water intake may lead to several benefits such as improving optimal function, mood, and productivity. Hydration allows your body to work at its optimal level by reducing strain on your heart and improving circulation throughout your body, helping your organs function at their best. Dehydration can affect your mood by causing you to feel tired, hungry, or irritable. Staying hydrated helps you think clearly and stay focus throughout the day! Find more information on how to become a Drink Up Supporter by visiting

Viany A. Montes, BHWP, CHES®
Public Health Educator
Office of Chronic Disease Health Education & Wellness


Become a Drink Up Supporter! (2014). Retrieved June 25, 2019, from

Become a Drink Up Supporter!

Hill, C. (2017, October 27). 4 Sneaky Ways to Stay Hydrated This Summer. Retrieved June 25, 2019, from

Levinson, J., MS, RDN, CDN. (2018, January 22). 5 Tips to Stay Hydrated This Summer. Retrieved June 25,

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Staying Hydrated - Staying Healthy. (2014, August 6). Retrieved June 25, 2019, from

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