High temperatures this week will remind us that summer is on the way! With the potential for the heat to climb into the 80s and 90s in some areas, please ensure that you are staying hydrated. Keeping yourself hydrated in hot weather conditions is very important to avoid heat-related illness. Dehydration can lead to heat stroke, heat exhaustion, heat cramps, and heat rash. Take care of yourself!
Here are 10 ways to stay hydrated in hot weather:
- Drink before you feel thirsty, rather than drinking to quench your thirst – it’s healthier to continuously replenish fluids
- Choose water over sugary beverages – while sugary beverages can help quench your thirst, they carry excess calories that can be detrimental to your health
- Keep water bottle with you – invest in a reusable bottle and always keep it handy
- Use natural flavoring in your water – a little natural flavoring from a slice of fruit is a great way to add flavor to your water without the calories
- Drink sparkling water – if the carbonation in soda is what makes it appealing to you, you can get the same fizz from sparkling water
- Avoid alcoholic beverages – alcohol is a diuretic, which causes you to urinate more frequently and the effects of the alcohol will also make you feel dehydrated
- Have a sports drink – sports drinks may be more beneficial than water if you’ve been sweating excessively because it can replenish lost nutrients
- Drink cool fluids – cool fluids can help encourage you to drink more, will help you stay hydrated and help you stay cool
- Track your water intake – set an alarm on your phone or watch to help you remember when it’s time to rehydrate
- Eat your water – add fruits and vegetables that are high in water content to your meals and snacks on days you plan on being outside in hot weather conditions
