Jun 24, 2022

How to Stay Hydrated in the Heat

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Summer is in full swing, which means that just about everyone is clamoring to get outdoors for some fresh air and sunshine. Thus, plenty of folks are going to be out in the warmer weather hanging out, exercising, playing games and enjoying a multitude of other summertime activities.

However, as the mercury rises, so does the risk of dehydration and heat-related illnesses. Thus, understanding how to stay hydrated in the heat is critical for staying safe this summer.

If you plan on spending some time in the sun this summer, here is how to stay hydrated and healthy.

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How to Stay Hydrated in the Summer: Seven Strategies for Success

There are many ways to approach summertime hydration. Some highly effective tactics include:

1. Hydrate Before Heading Outside

When it comes to dehydration, it is better to be proactive than reactive. Thus, it is critical to make sure you are well hydrated before heading out into the heat.

Additionally, walking out the door hydrated is no excuse to be lax for the rest of the day. Remember that hydration is something that you must manage around the clock.

2. Load Up on Electrolytes

Electrolytes are essential for rehydration, with sodium being particularly important. If you feel dehydrated at all, it is essential to infuse your water with some sugar-free electrolyte powder to replenish what you lose through sweat.

3. Avoid Drinks that Act as Diuretics

If you are looking for how to stay hydrated during the summer, it is important to know what beverages to avoid.

Drinks like coffee, energy drinks, alcohol and a variety of sugary beverages can all act as diuretics and contribute to dehydration.

three soda bottles

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While these beverages aren’t verboten in the warmer months, you might want to consider swapping out one of two of these a day for some flavored keto electrolyte powder and water to stay on top of your hydration goals.

4. Consume Foods Rich in Water

While the majority of your fluids will come from drinking water and other beverages, it is also important to consume plenty of water-rich foods during the hotter months to help keep you hydrated.

Fortunately, there are many different high-water foods to choose from, meaning you are sure to find plenty of them that you love to integrate into your diet.

5. Monitor Your Urine

While it is not the best method possible, monitoring the color of your urine to determine how well hydrated you are is a quick, easy and convenient means of managing your fluid levels.

adult man at a toilet

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Ideally, your urine should be a pale yellow similar to the color of straw. If it shows hues of dark yellow or amber, that is a sign that you are somewhere between mildly and severely dehydrated and need to drink more water. In such a situation, it is wise to utilize strategies for fast rehydration.

6. Listen to Your Body

Your body has various mechanisms for telling you that you are dehydrated (such as the one mentioned above). Thus, it is critical to listen to these signals and act accordingly. Therefore, if you feel thirsty, it is already past time to grab some water.

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While this is true all year long, during the summer, it is especially critical for you to listen to your body and give it what it needs in terms of fluids and hydration.

7. Try to Stay Cool

Hydration doesn’t just come down to fluid levels, as it is also important to regulate your body temperature.

This means that, when the mercury rises, you should try your best to regulate your body temperature by wearing light, loose-fitting clothing, schedule strenuous activities for cooler parts of the day, protect yourself from the sun and take the necessary precautions to avoid becoming overheated.

Summertime Hydration Tips

Understanding how to stay hydrated in the heat isn’t rocket science. Utilize the tips outlined above to keep your fluids and electrolytes at an appropriate level all summer long.

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