Keeping hydrated this Summer

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While we give plenty of attention to what we are or are not eating, we often don’t take time to consider what we are drinking, or more specifically, are we drinking enough? As the temperatures rise to give way to another scorching Australian summer, it is a good reminder to take some time to consider how you can keep well hydrated no matter how hot it gets outside. 

Dehydration, even mild dehydration, can leave us feeling tired and lethargic, and also prone to eating extra calories. It impacts our digestive system, skin health and overall energy levels and it’s just as, if not more important, to pay attention to the amount of fluids we need to drink each day to help us be at our best. So, as we move into the festive season, here are some easy ways to ensure you are well-hydrated right through summer. 

1. Always carry a water bottle with you

Availability is generally the key – whether you have filtered, chilled or sparking water within easy reach, you will drink more. Commit to keeping a bottle in your handbag, workbag and car to ensure you always have water on hand and aim to get through at least two to three bottles every day. 

2. Serve water with meals

Have you ever noticed that you drink a lot more water when it is served to you without asking at restaurants? Get into the habit of always serving a jug of ice cold still or sparking water at meal times and notice how much more you drink. 

3. Add extra where you need

If you are exercising regularly, make a concerted effort to add an extra 500-600 ml of water into your day to ensure you are compensating for the extra losses, even if you are not sweating or feeling thirsty. If you are a particularly salty sweater and prone to cramping, you may also benefit from adding an electrolyte solution such as Hydralyte to your workout water. 

4. Go for water first

Whenever you arrive home and reach for a glass of wine, or arrive at a function and pick up an alcoholic drink, simply swap this to reaching for a water first. Not only will this help to control the effects of alcohol, but it will go a long way in preventing dehydration when you are enjoying a few alcoholic drinks.

5. Don’t forget your minerals

Salty foods such as Asian sauces, processed meats and snack foods can contribute to dehydration as they draw fluid out of the body’s cells. When you are enjoying meals out and know you will be consuming salty foods, an easy way to help prevent dehydration is to bump up your intake of fresh fruits and vegetables. The high amounts of potassium found in fruits such as bananas and also vegetables will help to buffer the impact of extra salt in the diet as well as adding plenty of extra water from the fresh foods themselves. 

Recipe: Banana Breakfast Smoothie

Serves 1


½ avocado

1 banana

250ml milk (skim or unsweetened almond milk as desired)

½ cup Greek yoghurt

Handful of spinach leaves

Drizzle of honey


1. Blend together for a filling and high potassium breakfast drink that will keep you full until lunchtime. 

Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here