Ways to Stay Hydrated in Summer (2024)

FAQs

How do I keep my body hydrated in summer? ›

When working in the heat, drink 1 cup (8 ounces) of water every 15–20 minutes. This translates to ¾–1 quart (24–32 ounces) per hour. Drinking at shorter intervals is more effective than drinking large amounts infrequently. Do not drink more than 48 oz (1½ quarts) per hour!

For most people, water is the best thing to drink to stay hydrated. Some foods can be a source of water, such as fruits and vegetables. Sports drinks with electrolytes may be useful for people doing high-intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories.

What is the quickest way to rehydrate your body? Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.

Again, water is the preferred substance for hydration. Alcohol is best avoided when it's very hot outside. Be especially careful not to drink large amounts and become inebriated, as this could blunt your body's response to temperature regulation. You also may miss early signs of heat-related illnesses.

Dehydration can also put you at risk for heat exhaustion. Symptoms of heat exhaustion can include dizziness, headache, nausea, muscle cramps and others. Treatment includes removal from the heat, rest and fluids. Untreated, heat exhaustion can lead to heatstroke, which can be a life-threatening condition.

You can avoid sleep dehydration by drinking plenty of fluids throughout the day, eating foods with a high water content, and keeping your bedroom cool to minimize sweating while you sleep. The best drinks for hydration are plain water, fruit-infused water, and, when needed, sports drinks with electrolytes.

Milk is more hydrating than water

For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.

Is it better to sip or chug water? ›

We grab a bottle of water and guzzle it down, often in one go, to satisfy that thirst. But that's not really the best way to hydrate, says Lindsay Baker, PhD, a senior principal scientist at the Gatorade Sports Science Institute. “In general, it's best to sip a little bit throughout the day,” Baker says.

By drinking more fluids, you can typically treat any bout of mild hydration. More moderate to severe cases of dehydration may require hospitalization for treatment with IV fluids. Left untreated, severe dehydration can lead to serious complications, including electrolyte imbalances, organ failure and death.

Sip water slowly than guzzling it down at once. Sipping water and allowing it to stay in the mouth and then passing through the food pipe helps the alkaline saliva reach the stomach to neutralise acid levels in the stomach.

Water straight from the tap has been stripped of its naturally occurring minerals and electrolytes. This imbalance in electrolytes can be a reason you are still feeling thirsty after drinking water. Staying properly hydrated is more than just drinking water. You should also be considering what's in your water.

Sip water throughout the day, instead of gulping down a lot at one time. Unless you're exercising, don't carry a large water bottle. It may tempt you to drink too much at once. If you're waking up to urinate more than twice a night, drink most of your liquids during the waking hours.

Excessive sweating.

You lose water when you sweat. If you do vigorous activity and don't replace fluids as you go along, you can become dehydrated. Hot, humid weather increases the amount you sweat and the amount of fluid you lose.

Again, water is the preferred substance for hydration. Alcohol is best avoided when it's very hot outside. Be especially careful not to drink large amounts and become inebriated, as this could blunt your body's response to temperature regulation. You also may miss early signs of heat-related illnesses.

Causes of fluid retention

Hot weather – the body tends to be less efficient at removing fluid from tissues during the summer months. Burns – including sunburn. The skin retains fluid and swells in response to burn injuries. Menstrual cycle – some women experience oedema in the 2 weeks prior to menstruation.