Summer Hydration Tips: How to Stay Cool and Energized in the Heat

The sun is out and we feel exactly like that one energy drink advertisement where the sum seems to suck all the energy out of us. This is just a reminder that your body is going to need more hydration than the rest of the year now. Hydration in summer is not just about quenching your thirst but more about fueling your body to beat the heat. This is exactly why your regular hydration habits fail and leave you dehydrated and fatigued in summer. Whether you are out there running errands most days in the hot burning sun or spending time inwards in air conditioning, your body will require you to take care of hydration differently. Let us understand how to make hydration not feel like a task. Learn more about summer hydration tips.

How to Stay Hydrated in Summer

The simple rule of summer is to drink before you even feel thirsty. As we said, summer hydration is not about quenching thirst but equipping the body to fight against heat-related fatigue. By the time your body signals thirst, your body has already started to feel hydrated. Here is how you can stay consistently hydrated:

• Make your sipper your best friend. Carry it everywhere, keep refilling it and sip it throughout the day. Even small small sips frequently can help.
• Flavour up your water by adding some lemon slices, cucumber, mint or berries. This could make hydration fun and refreshing.
• Choose hydrating foods like watermelon, cucumber, tomatoes, lettuce, strawberries and more. These have high water content which makes you not feel parched after having them.
• Have buttermilk after lunch to cool down
• Have coconut water in the morning to start your day with a boost of much-needed minerals
• Whenever you feel like ordering sods, get yourself lemon water.
• Add electrolytes to your water. The sodium, potassium and magnesium in it fortify your water with necessary minerals to fight fatigue.
• Keep a large bottle with time markers or set phone reminders to track your intake.

What Happens If You Are Dehydrated – Summer Hydration Tips

In summer your body feels tired but that is just the first sign of dehydration. What happens if you are dehydrated is beyond just fatigue and can have scary implications too. Here’s why you need to take your hydration seriously:

• Dehydration can cause dizziness and lightheadedness which is a sign that your blood pressure is dropping due to fluid loss.
• Headaches and migraines are common and are usually associated with dehydration.
• Dehydration can also impact digestion which leads to slow digestion, bloating or constipation.
• Whether you engage in workouts or have an outdoor job, dehydration can impact your performance by compromising your strength and endurance.
• No one connects mood swings and irritability to dehydration but think about it, when you are dehydrated your body gets into an irritability state.
• Without enough fluids to cool your body, the internal temperature can dangerously rise and lead to a risk of heatstroke. Think of how your phone stops charging when it gets heated up.

Hydration Hacks for Hot Weather

Hot weather calls for you to up your hydration game. With these easy hacks you can up your hydration game without it feeling like a task.

• Start your day with a glass of water
• Eat hydrating snacks
• Avoid snacks that can leave you feeling parched
• Fix yourself a mineral-rich drink: Mix 2 cups of water, a pinch of pink salt, a squeeze of lemon, a teaspoon of honey and voila, you have your DIY hydrating drink.
• Carry your sipper or bottle everywhere
• Avoid excess caffeine and alcohol
• Take cool shower
• Shower frequently every time you feel your body has started to get heated up.
• Wear loose and breathable clothes- This is not a hydration hack but can impact how your body feels and needs hydration.
• Avoid stepping out during peak heat hours like 12 pm to 4 pm.

Signs of Dehydration in Hot Weather

Dehydration can creep up on you in ways you may not realize initially. Here are some warning signs that your body needs more fluids:

• Dry mouth
• Sticky tongue
• Dark yellow urine (pale is ideal)
• Low sweat
• Brain fog
• Fatigue
• Irritability
• Dry face and skin
• Sunken eyes
• Muscle cramps
• Fast heartbeat
• Chapped lips
• Dry patch around lips
• Sudden dizziness
• Nausea

These are not just discomforts. They are warning signs by your body. Please rehydrate whenever you feel this way. Rest in a cool place and if the symptoms persist, visit a doctor.

Read Also: More Than Just Thirst: Unleashing the Hidden Health Benefits of Proper Hydration

Takeaway: Summer Hydration Tips

In the heat of summer, hydration has become your body’s best defence. It gives the body the right tool to regulate temperature, conserve the body’s energy and keep the mood cheerful.

Here’s your quick hydration cheat sheet:

• Drink regularly, not just when thirsty.
• Add flavour and variety with lemon, mint, and fruits.
• Eat hydrating foods and try natural drinks like buttermilk or coconut water.
• Watch for signs of dehydration and act early
• Keep a check on how your creatine makes you feel, it is supposed to conserve water in muscles.

If you’re constantly on the move, try keeping an electrolytes sachet of Hydr8 by MuscleBlaze in your bag or a hydrating snack handy to stay nourished. Small steps, a big difference.

So, go ahead splash into the summer with your hydration game strong and your energy high. Your body will thank you for it!