When it’s hot outside, it can be harder to replenish the fluids you lose through sweat, especially when participating in physical activities. This causes dehydration, which can lead to headaches, fatigue, dizziness, muscle cramps, and even heat stroke. Thankfully, dehydration can be avoided with a bit of diligence. Keep these tips in mind and you’ll have no trouble staying hydrated in the summer heat.

Drink More Fluids

It may seem obvious, but the key to avoiding dehydration really is to drink enough fluids. Get into the habit of carrying a water bottle around so that you can regularly take a sip. Drinking water before you feel thirsty is ideal, as thirst is a sign that you are already dehydrated. If you are undertaking more strenuous physical activity, like playing sports or going on a hike, then electrolyte drinks are also a good idea. For a more economical and portable option, consider electrolyte tablets that dissolve in water.

Avoid the Wrong Fluids

Not all fluids are created equal when it comes to hydration. Coffee, tea, and alcohol, in particular, can leave you more dehydrated, especially if you are spending time outside in the heat. This is why it’s best to opt for electrolyte drinks and avoid energy drinks when doing physical activity, as energy drinks often contain high amounts of caffeine.

Eat More Hydrating Foods

Drinking water and other fluids isn’t the only way to stay hydrated. Many types of food, particularly fruits and vegetables, have a high water content and make great, hydrating bites to enjoy throughout the day. Some of the most hydrating fruit and vegetable varieties are watermelon, oranges, grapefruit, cucumbers, and strawberries. Plus, fruits and vegetables are highly portable and easy to bring on any adventure as a snack.

Avoid Direct Sunlight

Of course, you want to enjoy the beautiful summer weather, but spending too much time in direct sunlight can quickly lead to dehydration, not to mention sunburn or heat stroke. If you plan to be outside during the day, stay in the shade as much as possible. Going for lunch on the patio? Choose a table that has an umbrella. Planning a picnic? Try to snag a shady spot under a tree. Don’t forget to apply sunscreen and wear a hat as well.

Take More Breaks

Whatever activity you are doing while the summer sun is beating down on you, whether hiking, mowing the lawn, working in the garden, or just taking a neighbourhood walk, be prepared to take plenty of breaks. Always have a water bottle with you and find a shaded spot to take a breather when you feel yourself getting too hot. It’s a great opportunity to stop and smell the flowers — literally!

Don’t let dehydration put a damper on your summer fun. With these easy tips, you can stay hydrated and enjoy all the season has to offer.