As the temperatures start to rise and summer activities begin, staying hydrated becomes more important than ever. Dehydration can come on quickly, especially when spending more time than usual outside in the heat and sun. This can lead to fatigue, headaches, dizziness or more serious issues like heat exhaustion. Whether your summer agenda consists of days at the beach, hiking trails or just in your backyard enjoying the outdoors, be sure to focus on keeping the whole family hydrated all summer long.
Drink Water Throughout the Day
A common mistake people make when it comes to hydration is waiting until they are thirsty to hydrate. The problem with this is, by the time you feel thirsty your body is already behind on the fluids it needs. Make a habit of sipping on water throughout the day, no matter where you are. Carrying a reusable water bottle with you helps you stay on track and offers a convenient way to stay hydrated. Aim for at least 8 cups of water daily, adjusting based on your activity levels.
Limit Caffeine, Alcohol & Sugary Beverages
While an iced coffee or summery cocktail can sound refreshing, caffeine and alcohol actually can dehydrate you. If you do choose to enjoy a drink on occasion, make sure to drink extra water to help balance your fluids. Also avoid using these types of drinks or sugary juices and soda to quench your thirst. Instead of providing sustained hydration, they often lead to a temporary sugar rush followed by an energy crash and increased thirst. Similarly, fruit juices contain high concentrations of natural sugars, which can also contribute to dehydration if consumed excessively. Water should be your go-to option for quenching thirst and replenishing fluids lost through sweat. If you crave flavor, consider infusing your water with fruits like cucumber, lemon or berries for a refreshing twist.
Eat Water-Rich Foods
Although food may not come to mind when thinking about hydration, there are plenty that aid in hydration. Cucumber, strawberries, watermelon, oranges and lettuce have high water content and can assist in keeping you hydrated while providing necessary nutrients. Consider adding coconut water, which is packed with electrolytes, and yogurt, which also has a high water content and probiotics for gut health. Staying hydrated not only quenches thirst but also helps regulate body temperature, maintain skin health and boost energy levels, all crucial for enjoying the season fully.
Wear Light and Breathable Clothing
The clothing you wear can impact how your body manages heat and retains fluids. Loose, light colored clothing in breathable materials like cotton or moisture-wicking fabrics, allow your skin to stay cool while preventing excess sweating. This helps prevent fluid lost through sweating, which can lead to dehydration. Don’t forget to wear a hat and sunglasses if you’re in direct sunlight, which will also raise your body temperature increasing your risk of dehydration.
Replenish Lost Electrolytes
When you sweat, your body not only loses water but also essential electrolytes like sodium, potassium and magnesium. These minerals help balance your fluids, maintain nerve function and support muscle activity. If you’re doing intense physical activity or spending long hours in the sun, consider replenishing with electrolyte-rich drinks like coconut water, low-sugar sports drinks or specially formulated hydration tablets. You can also include electrolyte-rich foods such as bananas, yogurt, avocados and leafy greens in your diet.
Make Hydration Routine
If you aren’t in the habit of sipping on water all day, it can be easy to forget to drink enough, especially during the busy summer months. If you often forget to drink water, set hourly reminders in your phone or use a hydration tracking app to keep track of your fluid intake. Build hydration into your existing daily routine such as drinking a glass of water as soon as you wake up, having a glass with each meal and one before bed. That routine paired with sipping and refilling a reusable water bottle throughout the day will ensure you are hydrated at all times.
Proper hydration is one of the easiest and most effective ways to support your health during the summer months. It helps your body stay cool, supports energy and focus, and can even improve your mood. By drinking enough water, eating hydrating foods and being mindful of your daily habits, you can enjoy all the warmth and fun summer has to offer – without compromising your well-being. For more tips on summer wellness, talk to your Southwoods provider about your personal hydration needs.
