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Tips from your Denver physical therapist on how to keep hydrated

May 17, 2022

The summer heat can be brutal here in Denver, it is important to stay hydrated! Here are a few tips on how to keep yourself hydrated, not only this summer, but all year round.

Drink water

We will say it again. Drink water! It is recommended the average person consumes eight 8 ounce glasses of water daily. That is 64 ounces total! Depending on the individual, more or less might be sufficient. Take notice of how your body feels. Knowing the signs and your symptoms of dehydration can key you in on when to drink more water. Which leads us to our next tip.

Track your consumption

Count how many glasses you drink a day. It is easy to forget to drink water sometimes. Tracking your consumption is a great way to stay on top of your hydration. A great tool to help you track is a reusable water bottle! Set goals to have consumed a specific amount of water by a certain time of day. Achieving these goals is rewarding mentally, and physically. Try to drink one 32oz bottle before lunch and another before dinner. Meeting the daily recommended amount while setting general consumption guidelines this tip is one of our favorites. With water bottles in mind, let us take a look at our next tip.

Plan for later

No matter the excursion, we recommend taking water with you. Having fluids on the go is a reminder to drink them and it will keep you more hydrated than if you didn't have them, obviously. While many of us love the outdoors, warm water isn’t the most refreshing. If you’re going to be out in the heat but detest drinking warm water, tip: make your water bottle into an ice cube. Fill the bottle halfway, or a little under, and close the lid. Next, tilt the bottle on its side and toss it in the freezer. Some hours later you will have one solid ice cube. This is advantageous because it melts slower than multiple cubes, keeping your water cooler longer. Set your bottle the night before your activity and you are definitely good to go!


While drinking water is the best way to hydrate, it has been found that about 20 percent of our water intake comes from the foods we consume. Summer time is the perfect time to gorge yourself on tomatoes and leafy greens with strawberries on the side. Though it's not the most effective way to hydrate, consuming these foods and others like cucumbers and apples is a tasty way to fill your body with nutrients and more water. Along with tasty ways to hydrate, another tip we have is to add flavor to your water!


Adding fresh fruits and vegetables or liquid and powder based additives can be a yummy way to make water more appealing. 

Try to stay cool

Though easier said than done, regulating your body's temperature can be a helpful way to stay hydrated. Dress and accessories can help you sweat less throughout the day minimizing the liquids you lose. 
Lastly, again, drink water! Your body will thank you as will your physical therapist. We hope you have found these tips helpful and hydrating! Reach out to us here if you are interested in learning about our services and to work with our physical therapists today.