With summertime comes sunshine, and with sunshine comes heat. While it’s all fun and games when enjoying the beautiful weather, the sunshine also puts you at a greater risk for dehydration.
It’s easy to get wrapped up in our day and forget about our water intake. Dehydration can lead to a number of things – confusion, headaches, dizziness or instability, dry mouth, lack of appetite, exhaustion, and so much more!
Here are ten ways you can keep hydrated during the hottest months of the summer:
1. Drink More
Of course, we’ll start with the easiest one first. Drink more water, plain and simple! Make it your drink of choice and follow other beverages with a cold glass of H2O! You’ll thank yourself later.
2. Avoid Caffeine
A common misconception is that tea hydrates you. Yes, it is made with water, but tea has caffeine in it, which is a diuretic. Diuretics lead to increased fluid loss, which results in dehydration!
3. Make it fun
Purchase a reusable water bottle (double win because reusable water bottles are better for the environment) or pick up a fun journal to use to track your intake. Find ways to enjoy the process!
4. Fruits and Vegetables
‘Tis the season for barbecues and delicious fresh fruits and vegetables. Take advantage of the season’s best and get extra water by eating your fruits and veggies!
5. Pay attention to exercise and sweat
Staying active is important. However, it’s easy to lose track of how much you’re sweating in comparison to the water you’re taking in, especially in the heat. Pairing exercise with extra water can help compensate for any liquids lost during your workout.
6. Bathroom breaks
Not only is it important to pay attention to the liquids that go in, it’s just as important to focus on what’s coming out of our bodies. Frequent restroom breaks can be a sign of urinary tract infections, which are a result of dehydration. Also, the color of your urine is a great way to indicate whether or not you’re getting enough fluids in. The clearer, the better!
7. Reach for it first
We are creatures of habit. Make drinking water something you always do first! When you wake up in the morning, grab a glass of water. When you arrive at your destination, grab a glass of water. When you sit down for meals, grab a glass of water. The more you make this top of mind, the more it becomes a natural response.
8. Educate yourself
Knowledge is power! Have a conversation with your doctor, a nutritionist, or someone at your local fitness center about the recommended amount of water intake for someone your size. We can’t change what we don’t know. It pays to be aware!
9. Don’t underestimate sports drinks
While water is the greatest resource for hydration, Gatorade and Powerade are also great thirst quenchers. And they taste delicious too! You can also try seltzers or fruit waters like cucumber or coconut. Finding a drink you enjoy will make it much easier to stay hydrated!
10. Eat oatmeal
Why not end with a fun one?! Oats are a great absorber, and if you make them with water, it’s another easy way to consume extra water in your day. So, start your day off with a bowl of oatmeal, and you’ll be starting off on the right foot!
There you have it! Ten tips to staying hydrated. As you continue to enjoy the beautiful weather, keep these in your back pocket to help you stay healthy and have the most fun!