The sun is out and you want to feel its warmth on your skin. You think about fun times under the sun and can’t wait for those outdoor picnics, beach hangouts, beautiful hikes, and perfect pool afternoons. But the sun isn’t all bright and shiny. Sometimes it can be unforgiving too. Don’t let it beat you though! Enjoy your day out in the sun with these top tips on how to stay hydrated even in the scorching heat of summer.
Up to 60% of our body is water so to stay hydrated is definitely important for good health. After all, water optimises blood pressure, regulates body temperature, lubricates joints, moves out waste from the body, and aids digestion.
While meeting the recommended daily fluid intake is the most common thing you would hear when it comes to hydration, there are are actually other ways to keep yourself properly hydrated without feeling waterlogged or sprinting to the bathroom every five minutes. All you need is the right timing, and a dash of creativity, too.
1. Start your day with a glass of water
Make it a habit to start each day by drinking a full glass of water, preferably lukewarm, to get a headstart on your fluid intake. Try putting a glass of water by your bed to drink right after you wake up. Drinking a glass or two of water first thing in the morning helps rehydrate the body and increase your blood circulation.
2. Invest in a reusable water bottle
Skip the disposables and buying a bottle of water every time you are out. Having a reusable water bottle in your bag or on your desk is a great way to remind yourself to drink water, as well as way to track your water intake. You just have to choose the right bottle for you based on your taste and needs on the go. An insulated drink bottle is great for keeping your water cold for the day, while a bottle made of Tritan plastic is lightweight and easy to carry around. Glass bottles ensure that no off-putting flavours seep into your water.
3. Drink before you eat
Sometimes our minds confuse thirst with hunger. So next time you feel hungry, drink some water first before reaching for a snack. Hydrating the body before eating can help ease the feeling of faux hunger. If you’re on a diet too, drinking water will help you feel fuller.
4. Infuse water with flavour
When you’re tired of drinking plain water, pick a refreshing citrus or fruit and infuse your water with it. Whether it is lime, lemon, orange, berries, or cucumber, or any combination of these, you are sure to enjoy a refreshing flavour it will add to your water. Infusing your water with organic fruits can also help you skip the unnecessary sugars, additives, and caffeine found in other drinks.
5. Eat watery fruits and veg
As much as drinking water is vital to your hydration, eating water-rich food like fruits, vegetable, and yoghurt is also essential to your body. By following this rule, you won’t only enjoy naturally sweet flavours but also instantly up your fluid intake for the day. And do avoid processed snacks as they have minimal water content and are simply unhealthy. Here’s a list of fruits and veggies you may want to add to your meals this summer.
| Fruits and vegetables | Water content |
|---|---|
| Cucumbers | 97% |
| Celery | 96% |
| Tomatoes and radishes | 95% |
| Red, yellow, and green capiscums | 93% |
| Cauliflower and watermelon | 92% |
| Spinach, strawberries, and broccoli | 91% |
| Grapefruit | 90% |
Whatever you plan to do this hot season, it is important pay close attention to your health and body. Recommendation for water consumption vary depending on weight, age, and activity level. So to make it simple, drink at least eight glasses of water a day. But if you can’t, go by drinking to thirst. As many health professionals say, if you are thirsty then drink! Now, go out and enjoy the sun!
