Best way to stay hydrated in summer

A lot of places around the world are facing critically high temperatures. Staying hydrated during the summer is extremely important as the hot environment and physical activity may lead to faster fluid loss. Below we will share with you some tips to keep your body healthy and hydrated.

Do not forget to drink water

Water is essential for staying hydrated. It’s important to drink not only when you’re thirsty but also regularly throughout the day.

Limit alcohol

Alcohol consumption significantly impacts hydration, primarily due to its dehydrating effects. It acts as a diuretic, increasing urine production and thus fluid loss. Additionally, alcohol can elevate perspiration, further contributing to dehydration.

Consume hydrating food

Remember to include hydrating foods in your daily diet, such as watermelon, grapes, berries, peaches, and cucumbers. These fruits and vegetables are not only refreshing but also high in water content, which helps maintain your hydration levels throughout the day. Incorporating them into your meals and snacks can be an enjoyable and effective way to stay hydrated, especially during hot weather.

Pay attention to hard-digested food

Have you ever heard about “thermogenic” foods? These are foods that increase heat production in your body. All forms of protein, such as fish, meat, and eggs, are considered thermogenic. This means they create heat within your body and can temporarily boost your metabolism.

Avoid sugary drinks

Drinks like soda and sweetened fruit juices can be dehydrating and lead to spikes in blood sugar levels. Consuming these beverages regularly can negatively impact your hydration and overall health. The high sugar content can cause rapid increases in blood glucose, followed by crashes, which may leave you feeling tired and thirsty. Opting for water or natural, unsweetened beverages is a healthier choice for maintaining proper hydration and stable energy levels.

Infuse water with fruits and herbs

If you find plain water unappealing, try enhancing its flavour by adding fresh herbs like mint or slices of lemon, lime, or cucumber. These additions not only make your water more enjoyable to drink but also encourage you to stay hydrated, especially during the summer.

Stay indoors during the hottest hours

Try to avoid the hottest hours, between 12 pm and 4 pm. If you need to be outside during this time, make sure to wear breathable clothes and seek shade whenever possible. These precautions help protect you from the intense heat and reduce the risk of dehydration and heat-related illnesses.

Carry a reusable water bottle

Always keep a reusable bottle of water with you. This habit ensures you stay hydrated throughout the day and helps reduce plastic waste, contributing to environmental conservation.

Drink before after and during physical activity

Make sure to drink water before, during, and after physical activity. This practice helps maintain optimal hydration levels, supports your performance, and aids in recovery. Staying properly hydrated is essential to prevent dehydration and ensure your body functions efficiently during exercise.

Set a hydration reminder

If you forget to drink water, the best way for you to stay hydrated would be to set an alarm or download a hydration application.