You probably already know that hydration is important, and that it becomes even more important when the temperatures soar and the sun beats down. But, sometimes it can be hard to remember to drink water until you start to feel a little dehydrated. Or maybe you don’t really like the taste (or lack of taste) of water. So we’ve prepared these tips to help you stay hydrated, and recognize the signs of dehydration so you keep yourself healthy this summer. Skipping out on your neighbor’s barbecue because you’re severely dehydrated wouldn’t be much fun!
- Eat more water-rich fruits and vegetables. You probably already know that eating more fruits and vegetables is great for you, but you may not know that they can also help you stay hydrated. Melons, peaches, strawberries, and pineapples are water-rich fruit choices, while cucumbers, leafy greens, celery, radishes, zucchini and tomatoes are great vegetable choices.
- Don’t wait until you’re thirsty to drink. You’re already slightly dehydrated by the time you start to feel thirsty, so make sure to sip water throughout the day. This is especially important when exercising or out in the heat.
- Flavor your water. If you find plain water boring, add some flavor with fresh fruit, cucumber slices or a splash of low-sugar juice. Other flavorful options include popsicles, sports drinks and clear broths. You should avoid caffeine and alcohol options, which contribute to dehydration.
- Stay inside when it’s too hot, or take breaks. When the temperature climbs into the “outdoor furnace” range, you may want to plan to stay inside, especially between 10 a.m. and 2 p.m. when the sun’s rays are the most intense. If you do intend to be outdoors during the heat of the day, take regular breaks to cool down in the shade or indoors. And make sure you drink some cool water during your breaks!
- Wear protective clothing. Loose-fitting clothing will keep you cooler and let your skin breathe. Dark and dense fabrics absorb heat, so lighter colored clothing will help you stay cool. A wide-brimmed hat will protect your scalp from the sun, and shade your eyes. Finally, you eyes can actually become sunburned too – and it hurts! So it’s a great idea to wear sunglasses when you spend time outdoors.
- Know the signs of dehydration. Keep an eye out for any of these signs of dehydration in children or adults:
- Darker-than-usual urine
- Not urinating despite steadily drinking water
- Muscle cramps
- Bad breath
- Fatigue
- Fever or chills
- Craving sweets
- Dry mouth/skin
- Fast heartbeat
- Irritability
- Confusion
- Drowsiness
