10 Tips to Stay Hydrated in Extreme Heat

This summer, the whole world has been experiencing some extreme heat with record-breaking temperatures.

As the temperature continues to rise during these scorching summer months, staying hydrated is crucial for maintaining our overall health and well-being. 

In extreme heat, our bodies lose more water through sweating, increasing the risk of dehydration. 

Staying hydrated helps to keep our mind and body functioning properly, so in this blog post, we will explore ten simple, yet effective tips to stay hydrated and beat the heat.

#1 Drink More Water

The most obvious and essential tip is to drink plenty of water throughout the day. 

How much water do you need?

Well, that is dependent on how much you weigh and your activity level. A simple formula to know how much you personally should be drinking is to take your body weight, divide it by 2 and that’s approximately how many ounces of water you should be drinking daily.  

If you have trouble drinking enough water throughout the day, check out how I reach my daily water goal for tips on how to increase yours.

#2 Drink Electrolyte Beverages

In extreme heat, our bodies lose not only water but also essential electrolytes like sodium, potassium, and magnesium through sweat. 

To replenish these vital minerals, consider drinking electrolyte beverages such as sports drinks, coconut water, or you can even make your own homemade electrolyte solution. 

If you opt for the sports drink, I recommend one with a clean ingredient list like Body Armor instead of Gatorade or Powerade that are filled with artificial and harmful ingredients.

#3 Set Hydration Reminders

With our busy schedules, sometimes it can be easy to forget to drink enough water. 

This is where setting hydration reminders on your phone or using smartphone apps specifically designed to track your water intake and remind you to drink at regular intervals. 

Again, water is an essential element our body needs to survive, but this is the REAL reason you need to drink more water.

#4 Carry a Reusable Water Bottle

I carry my reusable water bottle with me EVERYWHERE I go. 

Not only does this help keep me hydrated when I’m on the go, I also only drink a certain type of water and don’t trust everyone’s water selection. Here’s why I don’t trust everyone’s water and the best type of water to drink

Make sure your reusable bottle is BPA free (if opting for plastic), with the best options being glass, or stainless steel. 

Whichever you choose, be sure to keep your water bottle on hand and sip on it regularly, even if you don’t feel thirsty, to prevent dehydration.

#5 Eat Your Water

Adding more hydrating foods into your diet can also contribute to your overall hydration, which helps keep dehydration at bay.

Foods such as watermelon, cucumbers, oranges, and strawberries (all berries) have a high-water content which can help keep you hydrated. 

Make it a point to have these refreshing fruits and vegetables on hand so you can snack on them throughout the day to help you get through the heatwaves.

#6 Limit Alcohol & Caffeine

Alcohol and caffeine act as diuretics, increasing urine production which can potentially lead to dehydration. 

During extreme heat, it’s best to avoid or limit the consumption of alcoholic and caffeinated beverages, as they can further deplete your body of essential fluids, causing your body to become dehydrated.

If you find yourself at the beach or a barbeque enjoying a few alcoholic beverages, a quick tip I like to share is to have 1 glass of water for every alcoholic beverage to not only keep you hydrated but to keep the hangovers away. 

Thank me later! 😊

#7 Monitor Urine Color

Monitoring your urine color and bowels is an effective way to not only gauge your health but your hydration levels.

Light- or pale-yellow urine indicates proper hydration, while dark yellow or amber-colored (apple juice) urine suggests dehydration.  

NOTE: clear urine indicates you’re drinking too much water and flushing out essential vitamins and minerals. 

So, aim for light/pale yellow urine as a sign of adequate hydration.

#8 Dress Appropriately

Wearing lightweight, breathable clothing made of natural fibers like cotton, linen or bamboo can help your body regulate its temperature and perspiration. 

Avoid dark-colored clothing that absorbs heat and opt for light-colored clothing that reflects it.

#9 Plan Accordingly & Avoid Strenuous Activity

When extreme heat warnings are in effect, it is best to reschedule or limit outdoor activities, especially during peak heat hours. 

If you must be outdoors, plan activities for early mornings or late evenings when the temperatures are relatively cooler.

NOT during the time when the sun is at its peak, which is between 1pm-3pm. 

#10 Listen to Your Body

Last but certainly not least, listen to your body! 

Just as your car gives you signals when something is wrong or when it’s overheating, so does your body.  

Start listening and take caution when necessary.

Signals of dehydration or your body overheating include:

  • Headache
  • Fatigue or Dizziness
  • High Body Temperature (internal and external)
  • Dry Mouth 
  • Nausea
  • Heat exhaustion 
  • Muscle cramps
  • Heat Stroke
  • Death

Bonus Tips:

  • Seek the shade when possible 
  • Use umbrellas when walking long distances
  • Wear a wide-brimmed hat
  • Use cooling towels / neck wraps

In extreme heat, staying hydrated is crucial for our health and well-being. 

By incorporating these ten simple tips into your routine, you can ensure that you stay hydrated and beat the heat this summer. 

Remember, prevention is key, so prioritize hydration and take care of yourself during these extreme weather conditions. 

Stay cool, stay hydrated, stay healthy! 💚