How To Stay Hydrated In Hot Conditions

Understanding how to stay hydrated in the hot season is something everyone should take the time to learn. Heat-related illnesses may occur when your body temperature rises too rapidly. By staying hydrated, you can avoid these sicknesses this summer season!

How to Stay Hydrated | Heatproofing in the Hot Season

It's really important for us to stay hydrated, especially in the summer when it's so hot, and we sweat a lot. Sweat isn't just made of water. It also includes essential minerals our body needs, like sodium and potassium. That means it's actually risky if we lose too much of our fluids through sweating. This is often when dehydration comes into play. Yes, summer is a fun season for everyone, but as the beach gets more crowded, you should learn the steps of how to stay hydrated and protect yourself as well.

1. Always Drink Water

You need to drink more liquid in the hot weather. You shouldn't have to wait for your body to tell you that it is already very thirsty. Although the body pretty much knows when you need to hydrate, it's different in humid conditions when you sweat more than you may otherwise.

2. Consider Air conditioning

Having air conditioning at home helps a lot in keeping you and your home cool. When temperatures are in the high 90s, an electric fan is not enough to prevent heat-related illnesses. If you don't have air conditioning at home yet, you may want to consider paying the public library or the mall a visit to cool off.

3. Pace Yourself

Try to limit the time you spend in the heat until your body is used to it. This applies especially when you're exercising or working outside on a daily basis. Nevertheless, you should know when your body needs the rest it deserves. Bear in mind that when the body is exhausted, the immune system can go down, making you more vulnerable to illnesses.

4. Avoid Alcoholic Drinks

Who doesn't want a couple of ice cold beers under the hot sun?  There is nothing more delicious. However, beer is not a good idea if your aim is to hydrate yourself. Beer causes you to urinate more, thus making your body lose fluid faster. In the truly hot weather, nothing beats drinking a glass of cold water.

5. Natural Flavoring

Some people don't drink water as much as they should because of its dull taste. Well, there are ways to spruce up your drinking water if you want a little bit of flavor in it. Natural flavoring with cucumber, lemon, and strawberry are just some of the options you can choose from. Detox water is also a very refreshing drink in the summer!

6. Sports Drinks When Working Out

When you're about to engage in strenuous exercise, you sweat more and you lose fluids your body needs. In this case, it's better to replenish these fluids with more than just water. Most sports drinks contain electrolytes and nutrients the body needs to stay hydrated.

7. Ditch the Soda

I have to admit, seeing a really cold can of Coke and drinking it feels like a good idea in the hot summer weather. However, it's actually more detrimental to your health, considering all the sugar it has. You'll end up getting more unwanted calories with these beverages and that's not cool at all!

Again, nothing compares to water's thirst-quenching abilities. It may not taste as good compared to juice or soda, but it gets the job done… and done right!

Do you need some help in encouraging the kids to drink more water? Watch this video from the Alliance for a Healthier Generation:

One important thing to point out is that kids and the elderly are more susceptible to dehydration. It is even more important to keep them hydrated at all times. They will also need more reminding than others. Whether for yourself or others, always have a bottle of water ready whenever you go out. Hopefully, these tips on how to stay hydrated will help you have more fun this summer!

What do you think about these hydrating tips in hot conditions? Share your thoughts in the comments below!

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Editor's Note – This post was originally published in September 2017, it has been updated for relevancy and accuracy.