During the hot months, and especially during the summer, stay well hydrated.  Drink water, even if you’re not thirsty, to prevent dehydration and ensure your body gets the fluids it needs.  

A good time to drink water es with each meal and between meals.  Also before, during and after doing any exercise or outdoor activities.  Of course, if you are thirsty.  Water should always be by your side, as it regulates body temperature. Pay attention to the signals that the body sends you to know if you are not drinking enough water.  

Mild to moderate symptoms of dehydration in adults

  • Headache
  • Dry mouth
  • Urinating and sweating less than usual.
  • Dark yellow (amber colored) urine
  • Dry skin
  • Feeling tired
  • Dizziness
  • Constipation

Water is not the only option to stay hydrated.  You can hydrate yourself by increasing the consumption of fruits and green leafy vegetables.  Watermelon and spinach are a good alternative.  Prefer to drink water instead of sugary drinks, tea, or coffee to quench thirst.  

Melon and Mint Lemonade


  • 3 cups of chopped melon
  • 10 mint leaves
  • 4 lemons (squeeze for juice)
  • ó cup of water
  • Sugar of preference to taste (optional)


Mix all the ingredients in the blender and ice when serving. Service for four people.

Ingerir agua es imprescindible para la salud, el rendimiento físico y mental. Conviértela en tu bebida favorita.

By: Tania Mangual-Monzón, MS
Sources: Mayo Clinic / Medline Plus