As summer heats up, so does your body, especially if you’re spending a lot of time outside. And because up to 60% of your body is composed of water, it’s doubly important to drink plenty of it. It’s easy to go through an average day without thinking about how much water you’ve had to drink, but staying hydrated is extremely important in warmer climates like ours.
Hack #1: Drink plenty of water
Conventional wisdom is that you should drink about 8 cups of water a day. If that works for you, great! But many people have trouble keeping track of their daily intake.
Here’s another way to approach it: Pair water-drinking with existing habits. For example, when you wake up, drink a cup. Have one with every meal. After workouts, drink a couple of cups to replenish. And then drink fluids throughout the day. No matter the method, what’s important is that you drink enough water daily.
Hack #2: Know the signs of dehydration
If you experience the following, you may be dehydrated:
| • Thirst | • Dry mouth |
| • Lightheadedness | • Dry skin |
| • Dizziness | • Muscle cramps |
| • Headache | • Dark yellow or amber urine |
| • Fatigue | |
The simple, immediate solution is to get out of the heat and drink liquids. But don’t gulp; it’s best if you sip small amounts. Water is best, but other good options are Pedialyte® and any sports drinks that contain electrolytes.
Hack #3: Avoid these drinks
Believe it or not, some drinks actively work to keep you dehydrated. Here are a few to watch out for:
| • Alcohol | • Lemonade |
| • Sodas | • Smoothies |
| • Coffee | • Sweet tea |
| • Energy drinks | |
Any of your favorites on that list? Most contain sugar, sodium and other ingredients that soak up water from your body.
Hack #4: Eat water-rich foods
Even though drinking liquids is the most important way to avoid dehydration, don’t overlook the other foods you’re regularly putting into your body. There are plenty of fruits and vegetables you can snack on that are made up of over 90% water, such as:
| • Strawberries | • Tomatoes |
| • Cauliflower | • Celery |
| • Spinach | • Peppers |
| • Cucumbers | • Broccoli |
| • Watermelon | • Radishes |
| • Grapefruit | |
Hack #5: Keep cool
Body temperature — and keeping it moderate — plays a big part in hydrating too. Here are some tips to keep your body from overheating:
| • Wear a hat — straw, floppy, bucket — to protect yourself from the sun |
| • Schedule activities and sports during cooler times of the day |
| • Wear lightweight, light-colored, loose-fitting, airy clothes |
| • Use a spray bottle to mist yourself periodically |
Remember, this is the hottest part of the year. Enjoy the summer months by staying cool, comfortable and safe as much as possible.