Staying hydrated is not an easy thing to do. Most people are chronically dehydrated, ambling through life and rarely even tapping into the myriad of health problems that can be associated with being constantly thirsty. While we may be slinging back drinks all day, some of those can actually leach water from your system, tricking you into thinking you’re drinking enough when really, you’re not.

Personal trainer and nutrition specialist Suzan Galluzzo says staying hydrated is important for our health all year round in order to regulate body temperature, support healthy digestion, keep joints and skin healthy, prevent infections, ensure the brain is functioning properly and even aid in weight loss. But, it’s even more important in the hotter months to make sure you’re taking in enough fluids. This is because during summer, we’re typically sweating more not just because of the higher temperatures, but also because we’re more apt to take advantage of the nice weather to get outside and get active. If you’re losing more bodily fluids than you’re taking in, dehydration can occur, causing you to feel dizzy, lightheaded and fatigued. In severe cases, dehydration can lead to low blood pressure, increased heart rate, fever, delirium and more dangerous symptoms.

When staying hydrated this summer, she says to be sure to keep it simple and reach for water. Feel free to jazz it up by infusing it with your favourite fruits and herbs (one of her favourite ways is to infuse water with fresh mint and strawberries) for a punch of flavour, but stay away from sugar-packed pop. Having been linked to weight gain, diabetes and heart disease, these fizzy drinks wreak havoc on your health. Plus, so many popular sodas are packed with caffeine, a diuretic, which can actually cause dehydration.

She recommends to her clients to drink three to four litres a day, or half an ounce to an ounce of water every day for each pound they weigh. So, for example, if you weigh 150 pounds you should aim for about 75 to 150 ounces of water per day.

Water getting a little bo-ring? Sometimes we need something a little extra fun from our usual. everyday. We rounded up a few new faves to keep you cool through this hot summer.

rise kombucha

Now available in Peach & Mango or Lime & Matcha, RISE Kombucha is a bubbly and refreshing sparkling fermented beverage that is technically alive, like a sourdough with the activation of SCOBY (symbiotic culture of bacteria and yeast). With an average of 5 billion living cultures in each bottle, RISE Kombuchas offer powerful polyphenols (antioxidants) to aid and support your gut and immune systems.


While we often find ourselves mixing in a little something extra, Fever-Tree tonics and sodas are fizzy and low-cal fun all on their own, especially this new Pink Grapefruit flavour. Bold and juicy and somehow only 30 calories, Fever-Tree hit it out of the Florida ballpark with this juicy find.


Hops are well-known for their appearance in beers, but here, in Akwa, a botanical water with zero calories or carbs is a novel approach to brewing. Made by Spearhead Brewing Company in Kingston, Ontario, Akwa aims to satisfy thirst with an elusive blend of yes, hops and citrus and fruity influences. Very refreshing!

Hydralyte is one of our favourite ways to infuse water with not only electrolytes but now, their new Strawberry Lemonade formula incorporates prebiotics as well to bolster bone health and improve your digestive system too. Proven to prevent dehydration, and quickly too, Hydralyte Hydration with System Balance is a clever grab and go for hot, hazy days and definitely for camping and cottage trips, and hangovers too. Hey, it happens!

All images by Libby Roach.