Beat the Heat with these Hacks
We are often dehydrated before we even feel thirsty. We lose water through sweating, urinating, and breathing. According to the U.S. National Academies of Sciences, Engineering, and Medicine, women should drink 11.5 cups a day, and men should drink 15.5 cups a day.
Does keeping up with your fluid intake feel daunting? Read on for different ways you can stay on track from Registered Dietitian Lila Cornelio.
Start Your Day with a Glass of Water
Kickstart your hydration first thing in the morning with a glass of water. This can help replenish fluids lost overnight and set a good hydration habit for the day.
Carry a Reusable Water Bottle
Having a reusable water bottle on hand makes it easier to sip water throughout the day. Choose one that's easy to carry and holds a good amount of water to encourage regular drinking.
Infuse Your Water with Fruits and Herbs
Add a burst of flavor to your water by infusing it with fruits like lemon, lime, berries, or herbs like mint and basil. This can make drinking water more enjoyable and encourage you to drink more.
Eat Water-Rich Foods
Incorporate fruits and vegetables with high water content into your diet, such as watermelon, cucumbers, oranges, and strawberries. These can contribute to your overall hydration.
Set Reminders
Use your phone or a hydration app to set regular reminders to drink water. This can help ensure you’re drinking consistently throughout the day.
Opt for Hydrating Beverages
While water is the best option, other beverages like herbal teas, coconut water, and electrolyte-enhanced drinks can also help maintain hydration levels, especially if you’re active.
Monitor Your Urine Color
A simple way to check your hydration status is by the color of your urine. Light yellow indicates good hydration, while darker urine suggests you need to drink more fluids.
Stay Cool with Ice Pops
Homemade ice pops made from water, fruit juice, or blended fruits can be a refreshing way to boost your fluid intake while enjoying a summer treat.
Hydrate Before, During, and After Exercise
If you’re engaging in physical activities, especially outdoors, make sure to drink water before, during, and after exercise to replace the fluids lost through sweat.
Limit Caffeinated and Alcoholic Beverages
Caffeine and alcohol can have a diuretic effect, leading to increased fluid loss. Balance these with plenty of water to maintain proper hydration.
“Hydration is crucial during the summer, as higher temperatures increase the risk of dehydration. Staying well-hydrated helps regulate body temperature, supports metabolic functions, and maintains overall health, making it essential for enjoying the season safely and energetically.”
-Lila Cornelio, MS, RDN, LDN
Lila Cornelio is a Registered Dietitian at our Florida program, Trinity Health PACE of Pensacola. With education and expertise in public health, sports nutrition, and plant based nutrition, her passion lies in educating others how to nourish their body and mind in a fast paced world.