3 TIPS TO STAY HYDRATED DURING SUMMER
Summer means spending time outside, enjoying the sun, and hanging out by the pool. However, it also means extremely hot weather and lots of activities - which can lead to dehydration if you are not careful. Keep your system well hydrated to fully enjoy the season.
1. Consuming the Right Fluids
- Drinking water: Our body consists of 75% water. We need water to survive. So, drink! Bottled water, filtered water, or (in most places) water directly from the tap is fine. Drink half an ounce of body weight. It means, if you weigh 140 pounds, you need to drink 70 ounces of water daily.
- Drink coconut water: Coconut water is delicious and full of electrolyte, so it is an excellent alternative to water in hot weather. When you sweat or exercise, replenishing the electrolyte reserves in your body is a great way to stay hydrated.
- Drink diluted fruit juice: If drinking water is too boring for you, you can enjoy diluted fruit juices. Choose a natural 100% juice option with no added sugar like cranberry juice or apple juice, then just add water. The higher the ratio of water to juice, the stronger the healthy hydrating power you will get.
- Add a slice of fruit to the water: Add a little fruit to spice up your glass of water. Lemon or lime wedges are classic options and can freshen up your glass of water. A simple slice of fruit can improve the water’s taste and even add some vitamin C to the drink.
2. Planning Ahead
- Eat more fruits and vegetables: Fruits and vegetables are full of water, and eating more can helps you stay effectively hydrated. Prepare for a wonderful day in the sun by eating lots of products beforehand. Eat a nice big salad with tomatoes and strawberries, or snack on the watermelon, grapes, and celery.
- Carry a reusable water bottle: Studies have shown that people who carry reusable water bottles consume more fluid daily. Keep one of these bottles in your bag and drink it throughout the day so you can easily stay hydrated.
- Wear light and breathable clothing: Excessive sweating can lead to dehydration. So, wearing the right clothes will keep you healthy, cool, and hydrated. If it’s too hot outside, choose breathable, lightweight materials like cotton or synthetic fibers.
3. Remembering to Hydrate
- Set a reminder on your phone to drink water every hour: Set a reminder on your phone to drink water. Summer is full of fun, and it's easy to forget to drink water. Remind yourself to take a sip of water by setting reminders on your phone. An hourly "ping" can remind you to drink a glass of water regularly and help you stay hydrated during a hot summer day.
- Drink water after every alcoholic drink: Avoiding alcohol is an effective way to stay hydrated. However, if you are going to drink alcohol, it is important to compensate with excess water. This will keep you healthy, awake, and, best of all, reduce your chances of getting addicted to alcohol.
- Do not wait until you feel thirsty: Don't wait until you're thirsty. Dehydration can happen quickly, especially in summer. Don't wait until your body is thirsty before starting a workout. Be proactive in hydrating your body by drinking water and taking other steps throughout the day.
The Takeaway
Your body will be a good indicator of whether you are drinking enough water every day. Pay attention to your urine output, which should be pale. If it is dark yellow, drink more water. Other signs of dehydration include fatigue, headache, and dizziness.
Staying hydrated will keep your body feeling great every day, but it can also help prevent serious illnesses like heatstroke in the hot summer. Take care of your body and provide it with the fluid it needs to stay healthy.
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