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Summer Hydration with True Lemon

This post is sponsored by True Citrus. All opinions are my own and I appreciate your support!

With summer officially upon us, there’s no shortage of outdoor activities, parties, graduations, weddings, and backyards BBQs on any given weekend to keep us busy and always celebrating. It’s so nice to finally get out and enjoy the weather, have dinner al fresco and enjoy refreshing summertime beverages. In the midst of all that it’s all too easy to forget that we need still enough of the most important form of hydration–water!

Hello hydration! No matter the time of year it’s always important to emphasize water intake, because our bodies need water for so much more than just feeling thirsty or not—everything from joint lubrication to temperature regulation and your overall mood hinges on the water we take in on a daily basis!

So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.

I like to think of the 8×8 rule, which means 8, 8oz. glasses a day of water and more if I know it’s an active day, especially when it’s hot. It’s easy to mistake hunger for thirst in too, which is why I like to drink a glass of water before each meal to keep my hunger in check. I find that my body has sneaky ways of telling me when I haven’t had enough water like the onset of a slight headache or a feeling fatigued out of nowhere in the afternoon.

To prevent that I’m always telling my clients (and myself) to make their reusable water bottle their best friend. Make it a point to get up and refill it as much as you can throughout the day. For days when it seems hard to drink plain water, which happens to me a lot in the heat, I use True Lemon and some of these other ways to stay hydrated without sacrificing flavor!


Oh, and did you think I’d forget about the other form of hydration in the summer?! Alcohol! I wouldn’t! I’ve got you covered there too. You can make healthier choices when it comes to drinking. I’ve even listed some in my latest Guide to Summer Eating Done Smarter. Drinking alcohol is really dehydrating so as a registered dietitian I recommend drinking as much water as you can before, during and after, or making your own drinks at home. I’ve crafted this raspberry lemon ginger zinger made with True Lemon with no added sugar, fresh raspberries and spicy ginger. True Lemon products are made with clean and simple ingredients, with 10-calorie and zero- calorie options with sweetened (no artificial sweeteners) and unsweetened options. They are also the leading and only brand that offers all non-GMO products across the powdered soft drink, sachets and spiced blend categories. I like that all of their flavors taste like they’ve been freshly squeezed–plus they are gluten-free, and made with no artificial flavors, sweeteners or preservatives


This drink is perfect for beating the heat and is a healthier alternative to many of the sugar filled cocktails you’ll often see at bars and restaurants. Having people over? Make these ahead of time and put them on a fun tray with other summer decor!


Use code: “TRUESUMMER1850” for 50 percent off online purchases at Be sure to follow True Lemon on Facebook, Twitter, and Instagram, and check out recipes and more at



  • Fill up on fruits — So many fruits are at their peak of freshness in the summertime. Visit your local farmers’ market and pick out strawberries, blueberries, watermelon, peaches and more. Adding these to the foods you already eat like oatmeal, smoothies, a snack or a dessert is an easy way to increase your water intake.


  • Think veggiesCucumbers, tomatoes, lettuce, cauliflower and zucchini are among the vegetables with the highest water content. And, hey many are in season in the summertime too! Use them for snacks, side dishes, entrees, and more!



  • Use True Lemon to flavor your water and cocktails — It can be hard to drink enough water when it’s hot out. Make it extra exciting with True Lemon. Their wide variety of flavors will make you excited to flavor your water with them and even play mixologist in the kitchen to use them as a great sugar-free or low sugar alternative to pre-made drink mixes.


  • Bring a refillable water bottle to the airport — many, almost all airports have water bottle refill stations built into their drinking fountains. Use it! Or spend $5 for water at Starbucks! I like bringing my own water because then I end up using it more on the trip overall!



  • Make a pitcher for the weekend — I often hear that people are great at drinking lots of water during the day during the week but not on the weekend. Fill a pitcher and keep it in the front of the fridge so that you see it every time you open the door. I say if you don’t mind it room temperature, keep it on the counter.



Raspberry Lemonade Ginger Zinger

  • Author: Maggie Michalczyk, RDN
  • Yield: 2 drinks 1x
  • Category: cocktail


Refreshing cocktail for any summertime get together. Add some flavor with True Lemon instead of additional sugar!



  • 1 package True Lemon Raspberry Lemonade
  • 1 cup water
  • 1 package raspberries
  • 2 lemons
  • 1 small ginger root, grated
  • 2 1.5 oz. shots vodka of choice


  1. Combine 1 packet True Lemon Raspberry Lemonade with 1 cup water.
  2. Add to drink shaker, and add one 1.5oz. pour (1 shot) of vodka.
  3. Squeeze 1/2 lemon into the mixture and add 1/2 tsp. grated ginger.
  4. Shake to combine. Strain drink using a small mesh strainer to catch the ginger pieces.
  5. Open a second packet of True Lemon Raspberry Lemonade and empty onto a small plate. Use a wet paper towel to moisten the edges of the cocktail glass. Dip into Raspberry Lemonade, rimming the glass.
  6. Put a small handful of raspberries into the bottom of the cocktail glass.
  7. Pour mixture on top and garnish with leftover lemon cut into slices.
  8. Enjoy!





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