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11 Summer Hydration Tips

Rising temperatures bring with them an increased risk of dehydration and heat stroke. Your water needs change with the weather, especially when exercising.
 
Dehydration can lead to various symptoms. The most common include fatigue, difficulty concentrating, confusion, moodiness, headaches, and nausea. Do not take these symptoms lightly, as heat stroke can be fatal.
 
Maintaining body heat by staying adequately hydrated in summer weather is critically important. Attention to certain cues and implementing new habits can help you stay hydrated.
distillata driver unloading 5-gallon water bottle from van

How to stay hydrated in summer

  1. Always have water with you. A high-quality water bottle is a must-have for summer. Choose a bottle that is durable and easy to carry.
  2. Never reach the point of thirst. If you feel thirsty, you are already dehydrated.
  3. Herbal tea counts! Herbal tea is a great way to stay hydrated and get some extra antioxidants
  4. Infuse your water with fruits to add variety. Adding fruit to your water is a fun and easy way to add flavor and nutrients. Try adding slices of cucumber, lemon, lime, or berries to your water.
  5. Eat water-rich foods. There are many foods that are high in water content. Eating these foods can help you stay hydrated without having to drink as much water. Some water-rich foods include cucumbers, celery, tomatoes, radishes, bell peppers, cauliflower, watermelon, and strawberries.
  6. Try flavored ice cubes. Adding flavored ice cubes to your water is a great way to make your water more refreshing. You can use fruit juice, herbal tea, or even coffee to make your ice cubes.
  7. Drink before, during, and after every exercise.
  8. Avoid alcohol. Alcohol dehydrates you, so it’s best to avoid it during the summer months.
  9. Eat salty foods if you will be performing a heavy exercise. Salt helps to replace electrolytes that are lost through sweat. If you will be performing a heavy exercise, eat salty foods in addition to drinking plenty of fluids.
  10. Drink water with every meal. Drinking water with every meal helps to keep you hydrated and can help you feel full.
  11. Exercise at cooler times of the day such as early morning or late evening.
distillata driver making delivery on front porch

Hydration matters. It’s tough to remember to drink all day. Studies show having water nearby increases intake. A water cooler is easy and convenient. It provides fresh, cold water on demand. It’s also waste-free. You can refill reusable bottles instead of buying single-use ones!

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