Rising temperatures increase the risk of dehydration and heat stroke. Your water needs change with the weather, especially when exercising. Dehydration causes 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 your body temperature with adequate hydration in summer weather is critically important. Pay attention to these specific cues and implement new habits to stay safe.
How to stay hydrated in summer
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.
Never reach the point of thirst. If you feel thirsty, you are already dehydrated.
Herbal tea counts! Herbal tea is a great way to stay hydrated and get some extra antioxidants. Try it iced for a cool down.
Infuse your water with fruits to add variety. Fruit in your water is a fun and easy way to add flavor and nutrients. Try slices of cucumber, lemon, lime, or berries.
Eat water-rich foods. There are many foods that are high in water content. Eat these foods to stay hydrated without having to drink as much water. Some water-rich foods include cucumbers, celery, tomatoes, radishes, bell peppers, cauliflower, watermelon, and strawberries.
Try flavored ice cubes. Flavored ice cubes are a great way to make your water more refreshing. You can use fruit juice, herbal tea, or even coffee to make your ice cubes.
Drink before, during, and after exercise.
Avoid alcohol. Alcohol dehydrates you, so it’s best to avoid it during the summer months.
Eat salty foods if you will be performing a heavy exercise. Salt helps to replace electrolytes that are lost through sweat. It is important to note, if you drink too much water without replacing electrolytes you are at risk for water intoxication.
Drink water with every meal. Water with every meal helps to keep you hydrated and feel full.
Exercise at cooler times of the day such as early morning or late evening.
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!
