7 Tips on Staying Hydrated on Hot Summer Days
With the summer heat comes a lot more sweating. We lose more water than we usually do in the colder months, making it even more important to stay vigilant about remaining hydrated. I know this can be a difficult task if it’s not something you’re used to doing daily, so here are seven helpful tips to make sure you stay hydrated this summer.
Eat your water. When you want an alternative to that glass of water, consider foods with high water content. Many cooling foods, such as cucumber, grapes, and watermelon, are high in water content and can help to boost your hydration efforts.
Carry a reusable water bottle with you. Make it a habit to carry your reusable water bottle with you wherever you go. Even if you’re just walking around the house, take your bottle with you. This will be your constant reminder to drink water, and it’ll always be on hand. There are many fun water bottles that you can buy; some even have time measurements on the side to keep you on track with drinking water throughout the day.
Track your water intake. There are many ways that you can do this, from keeping a note in your phone to downloading a water intake app. You don’t need anything fancy or high-tech. You can buy a water bottle with measurements or buy an extra-large water bottle where your entire water intake for the day will fit in one fill-up.
Flavor your water. If you don’t feel like drinking plain water, add some natural flavoring. Put some mint and lemon wedges into a pitcher and let the flavors infuse your water. You can also put fruits, such as berries and watermelon, or make cucumber-infused water. The options are endless!
Make smoothies. Smoothies are a great way to get some extra hydration while also tasting delicious and giving you some extra energy. Instead of having a sit-down meal for breakfast, make a hydrating smoothie with water, fruits, protein, and a healthy source of fat. Smoothies can be just as nutritious and filling, depending on what you put in them.
Remember that not all drinks are equally hydrating. Caffeine and alcohol are diuretics and will dehydrate you, so it’s wise to limit your consumption. When you choose drinks other than water, make it a habit of having a glass of water alongside your beverage. Coconut water is an excellent alternative to regular water if you want to switch it up, and it also contains electrolytes, which regulate fluid balance and keeps you hydrated. If you buy coconut water at the store, make sure it doesn’t have any added sugars.
Keep yourself cool. Staying hydrated isn’t only about drinking as much water as possible— you also need to make sure you’re not losing too much of it. If you notice you’re sweating a lot, get yourself out of the sun and cool down. Try not to be outside in the middle of the day when it’s hottest out and carry a portable fan with you if needed.
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