10 Tips to Stay Hydrated When It’s Hot

 

As temperatures soar, your body needs more water. Here’s how to drink enough each day.

Water is one of the most essential components of our bodies, helping to regulate body temperature, lubricate joints, transport nutrients and flush out waste. We constantly lose water due to everyday bodily functions like urinating and even breathing. Water is also lost through our skin and when we sweat, which is why it’s so important to drink more when it’s hot.

How much you need to drink each day may vary, depending on factors such as your age, gender, activity level, health conditions and environmental factors. When temperatures and humidity soar, your body needs more fluids to compensate for the water you lose when you sweat.

Here are 10 tips to help you stay hydrated:

1. Start your day with water – To get a boost of energy and rev your metabolism, begin your day with a glass of water. It also gets your day off to a hydrated start.
2. Drink water before meals – Not only will this help you reach your hydration goal, but you’ll feel fuller faster and it also aids in digestion.
3. Make water your drink of choice – Although many fluids help keep you hydrated, water is the best option. It’s calorie-free and contains no sugar or artificial ingredients. Drinks with caffeine or alcohol are not hydrating. Drinking too much sugar is bad for your health and your waistline – and artificially sweetened drinks aren’t much better.
4. Flavor water for more enjoyment – Drinking water doesn’t have to be boring. You can flavor still or sparkling water with fresh fruit, like lemon slices, berries or chunks of melon. Slices of cucumbers are refreshing and a sprig of mint or basil turns your water into a fancy drink.
5. Enjoy other drinks on occasion – If you need a break from water, it’s okay to drink other fluids. Just limit the amount of sugary, caffeinated or alcoholic drinks you consume. Herbal tea or a delicious cucumber cooler offer a burst of natural flavor.
6. Use a water bottle you love – Whether your bottle measures how much you drink or it’s colorful and fun, don’t underestimate the power of a water bottle to motivate you to drink.
7. Set reminders throughout the day – Need a gentle nudge to make sure you’re drinking enough? Set reminders, alarms or notifications on your phone or another device.
8. Pay attention to thirst signals – If you feel thirsty, you’re already on your way to being dehydrated. Don’t ignore signs of thirst or confuse them with hunger, which is common.
9. Check your urine – If you’re well hydrated, your urine should be clear or light-colored. The darker it is, the more likely you need to drink more.
10. Eat hydrating foods – Many fruits and vegetables have a high water content. Some of the most hydrating include watermelon, berries, pineapple, oranges, peaches, cucumbers, lettuce, celery, tomatoes and bell peppers. Try this summer berry fruit salad for a delicious, nutritious and hydrating sweet treat.

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Date Last Reviewed: May 17, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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