Staying hydrated in the heat is essential for maintaining your health and well-being. And it’s hot because of climate chaaaa…..! I can’t even say it… It’s hot because it’s summertime. Here are three practical tips to help you stay hydrated:
1. Drink Water Frequently
- Set Reminders: Establish regular intervals to drink water, even if you don’t feel thirsty. Using a timer or an app can help you remember.
- Carry a Water Bottle: Always keep a reusable water bottle with you. This makes it easy to take sips throughout the day.
- Monitor Your Intake: Aim for at least 8-10 glasses of water daily, but increase this if you’re sweating heavily.
2. Eat Hydrating Foods
- Incorporate Water-Rich Fruits and Vegetables: Foods like watermelon, cucumbers, oranges, strawberries, and celery have high water content and can contribute to hydration.
- Prepare Hydrating Snacks: Keep snacks like fruit salads, smoothies, and yogurt handy to help maintain hydration levels.
- Avoid Dehydrating Foods: Limit consumption of salty snacks and high-protein foods, as they can increase your body’s need for water.
3. Balance Electrolytes
- Drink Electrolyte Solutions: Use drinks that contain electrolytes, especially if you’re engaging in intense physical activity. These help replenish the salts lost through sweat.
- DIY Electrolyte Drinks: You can make your own electrolyte drink with water, a pinch of salt, and a splash of fruit juice or a slice of lemon.
- Moderate Caffeine and Alcohol: Both can act as diuretics and increase fluid loss, so consume them in moderation and balance with extra water intake.
Following these tips lets you stay hydrated and healthy, even in hot weather.
The author, Joshua Ortegon, is a certified nutrition coach and strength & conditioning coach who consults various populations on performance, fitness nutrition and fat loss. Get Josh’s personal grocery shopping list with portions and macros here FREE [1]. Check out his podcast, With All Due Respect [2].