Summer is finally here, and we can do a lot of awesome things outside. Slouching on the beach is an option, working out in nature is an option as well, basically, every outdoor activity is an option. However, do you know what’s not an option? Staying hydrated. Staying hydrated is obligatory. Enjoying summer is one thing, but you should always put your health first. So, let’s see how you can stay hydrated under these potentially dangerous sun rays.

Increase water intake

Of course, this one should go without saying. Many people know that they should drink during summer but rare are those who actually do it. And it’s easy to forget since we all live busy lives full of tight schedules. In order to make it easier for you, follow this simple trick. Even though the amount of water you should drink depends on factors such as your weight, age and activity level, just remember the 8×8 rule. This means drinking 8 glasses of 8 ounces of water per day. If you want to go one step further, divide your weight in pounds by two and drink that number in ounces. And don’t wait until you start feeling thirsty to drink water – by then you will have already dehydrated your body.

Keep a bottle of water near

Make sure that you pack a bottle of water before you head out in the morning. Buying it at a local store is an option but why not play it smart and invest in a reusable water bottle that you’ll fill over and over again. Buying water every day is okay but why don’t you try to be both economical and eco-friendly. A good reusable water bottle won’t release any chemicals into your drink and you can track your water intake easily since they usually come with measurement labels printed on the outside. And remember, keeping it within your reach will remind you to drink throughout the whole day.

Eliminate sugary drinks

Since it’s quite hot outside, you’ll be sweating a lot. And if you’re a fitness aficionado, sweating profusely is something you are used to. And when you sweat, you lose electrolytes. These are combinations of minerals our bodies need in order to function properly. And while sports drinks rehydrate the body and help replace electrolytes, many of them are actually full of calories and sugar. That’s why you need to limit them or eliminate them completely. Drinking sodas and those cheap energy drinks is a major no-no! Say no to sodas, fruit juices and energy drinks. These kinds of beverages need to be avoided!

Take Water Through Food

Drinking water to stay hydrated is something essential that needs to be done regularly. However, another great way to improve your hydration would be to eat watery foods. Watery foods are foods that are made of over 80% water. And those foods include celery, cucumber, lettuce, tomato, zucchini, etc. The vast majority of vegetables contains lots of water. And that’s why you need to make sure that you include them in your diet every day. Not only are these kinds of food healthy, but they will get you through these hot summer days.

Monitor your urine

Checking whether you’re properly hydrated doesn’t have to involve a visit to the doctor’s office. You can do this yourself by monitoring fluid loss. When you feel that it’s time to go, check the color of your urine. If your urine is pale yellow and not dark yellow, smelly or cloudy, you are perfectly fine. However, if that’s not the case, you have to drink up! Of course, if you feel lightheaded and weak, visit the doctor. This is an easy trick to see whether you’re drinking enough water but nothing can replace professional help if you’re not feeling well.

Hopefully, you’ll keep track of how much water you drink during these hot days because your health is a top priority. Having fun under the sun cannot happen if you let yourself down by not taking care of your health.

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