Editor's Note: This article is written by Katherine Brooking MS, RD, a nutrition advocate and a paid contributor to OLIPOP.

Summer is here and temps are rising! Are you ready to keep your cool with healthy hydration? Staying hydrated in the warmer months is especially important. And that's because we lose a significant amount of fluid through our skin in the form of sweat, so our water needs are greater than in cooler weather. But unfortunately, many people aren’t coming close to meeting their hydration needs.

How much water do you need? And how can you stay hydrated through the heat? Here are my registered dietitian-approved tips. 

How Much Water Should You Drink a Day?

Nearly half of Americans drink only three cups of water or less each day, according to estimates from the Centers for Disease Control and Prevention (CDC). This is far lower than what’s recommended. According to the National Academy of Medicine, women should have 11½ cups of water per day, while men should aim for 15½ cups a day. 

Importance of Water During Exercise

If you’re exercising, you’ll want to boost hydration even more. The American Council on Exercise recommends using the following guidelines for when you’re working out:

• Drink 17 to 20 ounces of water up to 2 to 3 hours before you start exercising.

• Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.

• Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.

• Drink 8 ounces of water no more than 30 minutes after you exercise.

Benefits of Water: Why Is Water Important?

Staying hydrated isn’t only about quenching thirst—it’s critical for optimal health. Fluids serve important roles in the body including: 

• Filtering waste

• Stabilizing body temperature

• Reducing the risk of kidney stones

• Maintaining bowel regularity

• And more

What’s more, recent research reveals that staying well-hydrated can even help us live longer, healthier lives with fewer chronic conditions, such as heart and lung disease. 

How to Drink More Water

If you’re struggling to meet your recommended sips, I’ve got you covered! Here are some easy tips for boosting your hydration needs this summer to help you reach your goal:

1. Enjoy foods that contain lots of water. The good news is that many fruits peaking in the summer months have a high water content. When you’re on the go or need a healthy snack at home, consider cherry tomatoes, peaches, watermelon, and cucumbers, which provide water as well as important nutrients.

2. If you aren’t keen on the taste of plain water, add some fresh lemon or lime slices.

3. When you leave the house, always bring your reusable beverage container with you!

4. Before you sit down to work, make sure you have a handy beverage within reach. That way you can quench your thirst while working (talk about multitasking!) 

5. Drink before you feel thirsty. If you’re already feeling thirsty, you’re slightly dehydrated. Sip water steadily throughout the day and drink more fluids than usual when the weather is hot. 

6. Always forgetting to drink water? Create a smart sipping schedule! For instance, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or drink a small glass of water at the beginning of each hour.

With these tips, you’ll be well on your way to quenching your thirst and supporting your hydration health. And while hydration is important, beverages don't always have to be water! Don't forget to stock up on your favorite OLIPOP flavors to stay fueled with fiber this summer (in addition to your H2O intake!). 

Meet our Expert This article is written by Katherine Brooking MS, RD who is a paid OLIPOP contributor. Katherine Brooking MS, RD is a nutrition advocate who is passionate about helping people achieve healthier lives and supporting sustainable food systems. She is a go-to resource for the media. Her expert nutrition advice has appeared in hundreds of media outlets including Prevention, Livestrong, Yahoo, Eat This Not That, Cooking Light, WebMD, SELF, Reader’s Digest, Huffington Post, Woman’s Day, and dozens of other top-tier publications. She has appeared on the TODAY show, The Early Show, Good Morning America as well as dozens of local affiliate stations across the country.