5 Smart Hydration Tips for the Hot Summer Months
Hydration Tips for the Hot Summer Months
Summer is here and that means hot, sweltering days are ahead. When temperatures soar, it’s crucial to stay properly hydrated.
Dehydration can cause fatigue, headaches, dizziness, and impaired physical performance. Severe dehydration can even result in hospitalization.
Follow these five smart hydration tips to stay cool, healthy and active all summer long.
1. Stay Ahead of Thirst
Don’t wait until you feel thirsty to drink fluids. By the time you feel thirsty, you’re already dehydrated. Instead, make a conscious effort to drink water and other fluids throughout the day.
Drink a glass of water with each meal, and sip on fluids between meals as well. Carry a refillable water bottle with you wherever you go.
The general recommendation is to drink at least eight 8-ounce glasses of water daily, but your needs may be higher or lower based on your health, activity level, and climate. Listen to your body and drink enough to produce light-colored, clear urine.
2. Choose the Right Beverages
While plain water is an excellent hydration source, you can meet your fluid needs by drinking other unsweetened beverages, too.
Herbal iced tea, fruit-infused water, and unsweetened coconut water provide hydration along with some extra nutrients.
You can also use an electrolyte powder that doesn’t use any artificial sweeteners to add essential minerals like potassium and magnesium to your water.
Just mix according to the package directions. Avoid sugary drinks like soda and fruit juice, which can lead to dehydration. Even though they contain water, the sugar causes your body to excrete more urine.
3. Eat Water-Rich Fruits and Veggies
Many fruits and vegetables have high water content, so add plenty of these hydrating foods into your diet. Choices like cucumbers, watermelon, cantaloupe, strawberries, grapes, oranges, lettuce, celery, and tomatoes can provide a significant amount of your fluid needs.
Eating these fresh, raw produce items means you get the added perk of vitamins, minerals, and antioxidants too.
You can also purée fruits and veggies into refreshing cold soups like gazpacho. It’s tasty and hydrating — what more could you ask for?
4. Limit Alcohol and Caffeine
Caffeine and alcohol have diuretic effects, which means they cause your body to lose more fluid through increased urination. Avoid drinking more than a moderate amount of alcohol or caffeine each day.
Stay well under 400 mg of caffeine per day, which is equivalent to about 4 cups of brewed coffee.
You’ll want to cut back even more on hot summer days when your fluid needs are higher. Opt for decaf or herbal tea over regular coffee. Also, alternate alcoholic drinks with water to prevent dehydration.
5. Schedule Exercise Strategically
If you exercise vigorously in hot weather, you’ll lose considerable water and electrolytes through heavy sweating. To avoid dehydration and electrolyte imbalances, exercise early or late in the day when temperatures are cooler.
Reduce exercise intensity and duration during extreme heat. Stay hydrated by sipping sports drinks or electrolyte water before, during, and after workouts.
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Pay attention to signs of heat illness like muscle cramps, nausea, dizziness, or weakness, which indicate you need to stop exercising immediately. Rest and rehydrate if you experience any of these symptoms.
Staying hydrated is critical for health, endurance, and safety during hot, humid summer weather. Follow these evidence-based tips to meet your fluid needs from day to night.
Drink plenty of water and unsweetened beverages, eat water-rich fruits and veggies, limit caffeine and alcohol, and exercise strategically to keep your body cool and well-hydrated all season long.
With these smart hydration tips, you’ll thrive through even the most blazing summer days.
Do you have any other hydration tips for the hot summer?
Let me know, til then—cheers m’deres!
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Nancy Polanco is a freelance journalist, lifestyle content creator, and editor of Whispered Inspirations. She is a proud Mom to Gabby and Michaela and partner and best friend to Darasak. Having worked as part of a health care team for almost a decade, Nancy is happy to be back to her passion. She is a contributor to the Huffington Post, TODAY’s Parents, and an Oprah Magazine Brand Ambassador.
