Summer Safety: 5 Tips to Staying Hydrated in Hot Weather

When those sizzling summer temperatures hit, it’s important to keep cool and stay hydrated. But how can you make sure you are drinking enough water? Use these five tips to keep yourself safe and healthy.

Know How Much Water You Need to Drink

You’ve probably heard the classic 8×8 rule. Drink eight 8-ounce glasses (1/2 gallon) every day. However, science doesn’t back up this statement. In fact, much of our water comes from food and other beverages. Therefore, your correct amount of water depends on several factors. According to The National Academies of Sciences, women should consume a total of approximately 91 ounces of water (3/4 gallon) each day from all sources, while men should aim for 125 ounces (1 gallon). But, once again, these are only general guidelines.

Watch for Signs of Dehydration

This is a better method than following a certain number, because your needs may vary based on the weather, your activity level and altitude. Early signs of dehydration include grogginess, dry mouth, dark yellow urine and headaches. And, of course, if you start to feel thirsty, grab that extra glass.

Carry a Water Bottle

You’ll find it easier to drink if you have water nearby. Keep your water bottle with you at work, when you exercise or even around the house. In addition, filling and refilling your bottle lets you track your water consumption. You can buy a basic water bottle for $10 or less, but if you are interested in fancier models, check out motivational and travel options.

Set a Schedule or Phone Reminders

Sometimes, life gets busy and you forget to drink. Following a routine every day may help. For example, drink a glass of water when you wake up, before you go to work, at lunch, midafternoon, when you leave work, when you get home, at dinner and an hour before bedtime. If you tend to forget your water times, set alarms on your phone to serve as extra reminders.

Be Creative

Many people fail to drink enough because they don’t like the taste of water. Although juice, carbonated beverages and sports drinks all count toward your total fluid intake, they also add extra calories, sugar and/or artificial sweeteners. If you are searching for healthier alternatives, try experimenting with good-for-you infused water recipes. Or, add high water content foods to your diet including watermelon, strawberries, cantaloupe, celery, tomatoes, peppers, rice, oatmeal and quinoa.

 

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