Hydration Hacks for the Heat: 13 Coaching Tips to Keep You Refreshed

Not getting adequate hydration in the summer (or anytime during the year) can do a lot more harm to your body than simply leaving you feeling thirsty. Without enough water, you risk headaches, fatigue, a slower metabolism, and disrupted sleep. These issues can hinder your daily performance and overall well-being.

It’s important to assess your hydration levels regularly to avoid dehydration. If you find you’re not drinking enough water, take steps to increase your intake.

Maintaining proper hydration can be daunting, especially in the summer heat, during tropical vacations, or in any hot environment. Recognizing this challenge, our health coaches have put together 13 actionable tips to help you stay hydrated in the heat.

1. Carry a Water Bottle Everywhere

Make it a habit to always have a reusable water bottle on hand. Take it with you as you run errands. Leave it on your desk. Take it to meetings with you. Keep it by your bedside.

Doing so will make it easier to take sips throughout the day and ensure you’re never without a hydration source, especially when going out in the heat.

2. Follow the One-to-One Rule

For every alcoholic beverage you consume, drink a glass of water. This not only helps you stay hydrated but also prevents over-intoxication. However, this one-to-one drinking rule can apply to non-alcoholic beverages as well. Drink a glass of water for every non-water beverage you consume, like coffee or soda to balance out diuretics and maintain hydration levels.

3. Eat Your Water

Embrace the bounty of fresh, water-rich produce such as cucumbers, watermelons, strawberries, and lettuce to enhance your hydration levels. Watermelon is exceptionally refreshing and hydrating during this season.

4. Avoid High-sodium Foods

Certain foods, particularly those high in sodium, can detract from your body’s hydration. To maintain optimal hydration, especially in the heat, prioritize low-sodium foods and consciously steer clear of high-sodium options. Fast food and processed snacks are often high in sodium and should be consumed sparingly.

5. Set Hydration Reminders

If you find it challenging to keep up with your water intake despite having a full bottle within arm’s reach, set hydration reminders on your watch or smartphone. These reminders can encourage you to take regular sips of water throughout the day, ensuring you stay well-hydrated and avoid the risks associated with dehydration.

6. Jazz Up Your Water

If you don’t enjoy the taste of water and find the bland flavor to be the main reason you don’t drink enough, consider jazzing up your water with extra ingredients. Add flavor boosters like mint, lemon, peaches, berries or watermelon. Or, add supplements like chlorophyll or colostrum.

7. Monitor Your Urine Color

Don’t just flush it and forget it. Your urine color can provide vital information regarding your health, including your hydration levels. If your urine is dark or bright yellow, it’s a sure sign you’re not getting enough water. Aim for a light straw or clear color to show you’re properly hydrated.

8. Drink Before You’re Thirsty

Don’t wait until you’re parched to reach for a glass of water. If you’re actively thirsty, you’ve waited too long to drink water and are dehydrated. Instead, drink water regularly throughout the day, whether you’re thirsty or not.

9. Use Electrolytes Wisely

Restoring the electrolytes your body loses during strenuous workouts or high temperatures is crucial. To rehydrate effectively, opt for an electrolyte pack or a natural substitute such as coconut water. On the other hand, if you’re not engaged in sweat-inducing activities or spending time in the heat, assess the necessity of electrolyte drinks. Often, plain water is the best choice for maintaining hydration under these less demanding conditions.

10. Eat More Soups and Salads

Consuming meals that incorporate ingredients with high water content, like salads and soups, is an excellent strategy for hydration. Try a crisp salad or a cold soup such as gazpacho or cucumber to stay cool and hydrated.

11. Monitor Sweat Loss

Be mindful of your perspiration rate in the heat; if you notice an uptick in sweating, particularly beyond your usual amount, it’s essential to boost your water consumption to balance the loss of fluids.

12. Avoid Peak Sun Hours

If you walk out into the sun and immediately start sweating, avoid doing anything outside during peak sun hours. Plan your outdoor activities for the cooler parts of the day — early morning or late evening — to minimize sweating and, thus, dehydration.

13. Hydrate with Smoothies

Blend hydrating smoothies with water-rich fruits, vegetables, and liquids like coconut water for a nutritious and hydrating summer meal or snack.

The Bottom Line

Ensuring you’re adequately hydrated is essential for overall health and optimal performance. Adopting these tailored hydration strategies in the heat allows you to regulate fluid intake and feel your best.

Are you ready to embrace a healthier lifestyle this season and beyond? Begin your journey with a complimentary health coaching call and discover how we can assist you in achieving your wellness goals.