When the sun is blazing and the temperatures soar, it’s very important to stay hydrated during the summer! There’s nothing quite like a tall glass of ice-cold water to refresh your body and keep you energized through those scorching days.
For better health and well-being all around, staying hydrated is more than just quenching your thirst. Our bodies are made up of approximately 60% water, and during the hot summer months, we lose fluids more rapidly due to sweating. To stay hydrated in the summer, you need to replace the fluids you lose so your body can work at its best.
Imagine going to the beach, hiking, playing sports, and having picnics this summer without getting tired or dizzy. That is why staying hydrated is so important!
Dehydration can sneak up on you quickly, leading to symptoms like headaches, dry skin, fatigue, and even more serious conditions like heatstroke. But fear not! You can avoid these problems and enjoy the summer by planning to stay hydrated.
Let’s explore some simple tips to stay hydrated and healthy this summer. When you stay hydrated this summer, your body will thank you for it, and you’ll be able to make the most out of every sunny moment.
Signs of Dehydration
Dehydration can sneak up on you quickly, especially during those hot, sun-drenched days. One common sign of dehydration is feeling unusually thirsty, having a dry mouth, and experiencing fatigue or dizziness.
You might also notice darker urine or fewer trips to the bathroom. Healthy urine should be light yellow or almost clear. If your urine is dark yellow or amber, it could be a sign that you need to drink more fluids.
Dehydration can cause you to feel tired, sluggish, and lacking in energy. A dry mouth and lips that are cracked or chapped can be signs that you are dehydrated.
When you’re dehydrated, your brain may not receive enough fluids and oxygen, leading to headaches and dizziness. If you do not treat these symptoms right away, they could get worse and turn into more serious conditions like heat exhaustion or heat stroke. Your body needs a lot of fluids to keep its temperature stable and keep working at its best.
Loss of electrolytes due to not drinking enough water can also cause painful muscle cramps, especially when you are working out or doing other physical activities.
Another thing to keep an eye on is your skin. If it feels dry or looks less flexible than usual, that means your body needs more water.
If you experience any of these symptoms, it’s essential to start rehydrating immediately by drinking water or other hydrating beverages. Staying hydrated during summer is vital for everyone, but especially for women over 50, who are more susceptible to dehydration.
So make it a habit to sip often and take breaks in the shade.
Tips for staying hydrated throughout the day
Water is important for life, and the summer is a tough time for our bodies to stay hydrated. It keeps our bodies at the right temperature and helps blood flow.
During summer, we lose water so quickly that it can be hard to realize it. If we lose too much water, we can get a heat stroke.
How much water you drink every day should equal how much you lose. If you are thirsty, you have already lost some water.
Here are some tips for staying hydrated throughout the day during the summer months.
Start your day with water
Kick-start your day by drinking a glass of water as soon as you wake up. This simple habit can help replenish the fluids lost during sleep and set you on the right track for staying hydrated throughout the day.
Always carry a reusable water bottle
Keep a refillable water bottle with you at all times, making it convenient to sip water throughout the day.
Set reminders
It’s easy to get caught up in your daily routine and forget to drink water regularly. Set alarms or reminders on your phone, smartwatch, or computer to tell you to drink water every hour or two to avoid this.
Flavor your water
If you find plain water unappealing, try infusing it with fresh fruits, herbs, or vegetables to add natural flavors and make it more enjoyable to drink. Some refreshing combinations include:
- Lemon and cucumber
- Strawberry and mint
- Orange and ginger
- Watermelon and basil
Eat your water
While drinking fluids is essential, you can also stay hydrated by incorporating water-rich foods into your diet. Fruits and vegetables with high water content, such as watermelon, cucumbers, tomatoes, and berries, can contribute to your overall hydration levels.
Drink before, during, and after exercise
Stay hydrated before, during, and after physical activity by drinking water or an electrolyte-replenishing beverage.
Monitor your intake
Keep track of how much water you’re drinking throughout the day. You could use a reusable water bottle with measurements on it or get an app that helps you keep track of how much water you drink. Try to drink at least 8 cups (64 ounces) of water every day. How much you drink will depend on how active you are and the weather.
Monitor your urine color
Use the color of your urine as a guide. Pale yellow or light-colored urine generally indicates adequate hydration, while dark yellow or amber urine may signal dehydration.
Limit diuretics
There are drinks, like caffeinated drinks and alcohol, that can make you pee more, which can make you dehydrated. Even though you do not have to give up these drinks completely, you should limit how much you drink and make up for it by drinking more water.
Dress appropriately
When you’re outdoors in the summer heat, wear lightweight, breathable clothing to help your body regulate its temperature and minimize excessive sweating. Wearing light-colored clothes that do not fit too tightly will keep you cool and lower your risk of dehydration. Don’t forget to always wear sunscreen. Wear organic sunscreens and natural SPFs; they are specifically designed to provide effective sunburn protection during your outdoor activities.
Recommended Products
How Much Water Should You Drink During the Summer?
The amount of water you need to drink during the summer months can vary depending on several factors, including your age, activity level, and the climate you live in.
However, here are some general guidelines:
- The recommended daily water intake for adults is around 8 cups (64 ounces or 1.9 liters) for women and 11 cups (88 ounces or 2.6 liters) for men.
- If you work out or do physical activities, you might need to drink more water to make up for the fluids you lose through sweating.
- Since you lose more water through sweating when it is hot and humid, you may need to drink more water to stay hydrated.
Keep in mind that these are just suggestions; your exact water needs may be different.
Pay attention to the signs your body sends you, like thirst and the color of your urine, and change how much water you drink based on what you find.
READ ALSO: 14 Essential Products You Need In Your Summer Bag
The Role of Electrolytes in Hydration
Electrolytes are important minerals like sodium, potassium, and chloride that keep the body hydrated and operating properly.
You lose both water and electrolytes when you sweat. This can cause an electrolyte imbalance and make you thirsty.
It is especially important to replace electrolytes when it is hot outside or after doing a lot of hard physical activity. Sports drinks and drinks that replace electrolytes can help you stay hydrated and replace electrolytes that you lose. But watch out for how much sugar is in these drinks; whenever you can, choose ones that are low in sugar or do not have any at all.
In addition to beverages, you can also obtain electrolytes from various foods, including:
- Sodium: Found in foods like salted nuts, soups, and cheese.
- Potassium: Present in bananas, avocados, spinach, and sweet potatoes.
- Chloride: Found in table salt, seaweed, and olives.
Getting a balanced amount of electrolytes from a healthy, varied diet can help you stay hydrated and be healthy in general.
READ ALSO: Summertime Habits To Keep Your Skin Fresh and Radiant
Creative Ways to Stay Hydrated
Although drinking water is the easiest way to stay hydrated, there are many other fun and creative ways to do it:
Fruits and Vegetables
Many fruits and vegetables have a high water content, making them excellent hydrating options. Some examples include watermelon, strawberries, oranges, cucumbers, tomatoes, and leafy greens.
Smoothies and Juices
Homemade smoothies and fresh fruit juices can provide both hydration and essential nutrients. However, be mindful of added sugars and opt for unsweetened varieties.
Frozen Fruit Pops
Make your own homemade fruit pops by blending fresh fruits with water or juice and freezing them in popsicle molds.
Herbal Teas
Unsweetened herbal teas, such as chamomile, peppermint, or hibiscus, can be a refreshing and hydrating alternative to plain water.
Milk and Dairy Products
Milk, yogurt, and other dairy products can contribute to your daily fluid intake while also providing essential nutrients like calcium and protein.
Hydrating Soups and Broths
Enjoy hydrating soups and broths, such as gazpacho, vegetable broth, or bone broth, which can contribute to your daily fluid intake.
Chia Seed Pudding
Chia seeds absorb liquids and create a pudding-like texture, making them a fun and hydrating snack option. Combine chia seeds with your favorite plant-based milk or fruit juice. Try my original chai seed pudding recipe; you will love it!
Coconut Water
Coconut water is a natural and refreshing option that contains electrolytes like potassium, making it a great choice for hydration, especially after physical activity.
Watermelon Slices
Watermelon is not only refreshing but also incredibly hydrating, with a water content of over 90%. Enjoy fresh watermelon slices as a snack or incorporate them into salads or smoothies.
Hydrating Mocktails
Create refreshing and hydrating mocktails by mixing fruits, herbs, and sparkling water or coconut water. Get creative with flavors like cucumber-mint, strawberry-basil, or grapefruit-rosemary.
You can also check out some anti-aging summer drinks that can keep you cool, even on the hottest days. Remember, while these hydrating foods and beverages can contribute to your daily fluid intake, water should still be your primary source of hydration.
You can add variety to your water intake by trying these creative ideas. Staying hydrated will become fun and tasty.
Closing thoughts
Staying hydrated is very important in the summer. Along with quenching your thirst, it is important to keep your body in great shape so you can enjoy all the fun summer activities.
Keeping yourself hydrated is important to make sure that your summer days are full of fun and not ruined by dehydration. This is true whether you are at the beach, hiking up a mountain, or just relaxing in your backyard.
Setting alarms to sip water throughout the day or carrying a reusable water bottle with you all the time can also help you stay hydrated in the summer. And for those who like their drinks to taste good, herbal iced teas or coconut water are great options that will help you stay hydrated.
Do not let the thought of getting thirsty bring you down. Let us enjoy the heat. These fun and easy ways to stay hydrated this summer will make it the best and driest one yet!
Cheers to a healthy, happy, and hydrated summer!
♡ Love ♡,
Schellea
