Our hydration needs increase substantially during the summer months. Not only is the temperature higher, forcing our bodies to crave more water, but our activity goes up too, increasing the physical demands we place on our bodies. Those in arid climates or even breastfeeding mothers will have higher demands than others.

You don’t necessarily need to be one of those people toting around a milk jug full of water, but you do need to meet the minimal hydration recommendations. How much water do you really need? That depends on who you ask. The eight, 8-ounce glasses of water rule holds true by the Mayo Clinic, but according to the Institutes of Medicine it’s not enough, recommending 2.2 liters per day for women.

Ideally, this all comes in the form of water, but all fluids do count toward the daily total. That means you should prioritize water, but tea, juice, beer, milk, and even soups and hydrating fruits and vegetables meet the goal.

If you have trouble drinking water, here are 4 spa water recipes to help you overcome it. But if that’s not enough, here are some refreshing ways to stay hydrated all summer long!

ICED TEA

• Simple Rhubarb Iced Tea
• Iced Strawberry Champagne Black Tea
• Ginger Peach Tea Popsicles

LEMONADE

• Sugar-Free Lemonade
• Lavender Lemonade
• Fizzy Limeade

FROZEN TREATS

• Sparkling Berrier Perrier Slushes
• Watermelon Popsicles
• Frozen Grapes

MOCKTAILS

• Non-Alcoholic Sangria
• Lime Mint Spritzer
• Coconut Cooler

EDIBLES

Aside from something like this Grilled Gazpacho, eating fresh, chilled fruits and vegetables can be very refreshing. Here are the most hydrating fruits and vegetables with the highest water content:

• Watermelon
• Strawberries
• Grapefruit
• Cantaloupe
• Peaches
• Cucumbers
• Celery
• Tomatoes

What’s your favorite way to stay hydrated?