Summer has only just begun, but it is showing up in full force with dangerous temperatures and heat advisories. Staying hydrated and cool in high temperatures is critical for maintaining your health and comfort. Here are five tips to help you achieve that:
- Drink Plenty of Water: This might seem obvious, but many people underestimate how much water they need in hot weather. Aim to drink at least 8 glasses (8 ounces each) of water per day, and more if you’re active or sweating heavily.
- Use Electrolyte Drinks: When you sweat, you lose electrolytes like sodium and potassium along with water. Replenish these by drinking electrolyte-rich beverages such as sports drinks or coconut water. Be mindful of the sugar content in some sports drinks, and opt for low-sugar or homemade options if possible.
- When it comes to replecnishing your lost electrolytes, there is plenty to choose from:
- Sports Drinks: Examples include Gatorade, Powerade, and Lucozade Sport. These drinks typically contain electrolytes such as sodium, potassium, and sometimes calcium and magnesium, along with carbohydrates to provide energy.
- Coconut Water: This natural beverage is rich in potassium and magnesium, making it a good choice for replenishing electrolytes. It’s lower in calories and sugars compared to many sports drinks.
- Electrolyte Enhanced Water: Some bottled waters are infused with electrolytes for added hydration benefits. Brands like Smartwater and Propel Electrolyte Water fall into this category, providing electrolytes without added sugars or artificial flavors.
- When it comes to replecnishing your lost electrolytes, there is plenty to choose from:
- Stay Indoors During Peak Heat: Try to stay indoors or in shaded areas during the hottest parts of the day, typically from late morning to mid-afternoon. If you need to be outside, schedule activities for early morning or late evening when temperatures are cooler.
- Wear Appropriate Clothing: Choose lightweight, loose-fitting clothing in light colors that reflect rather than absorb the sun’s rays. Breathable fabrics like cotton or moisture-wicking materials can help keep you cool and comfortable.
- Use Cooling Accessories: Utilize items like a handheld fan, cooling towel, or a misting spray bottle to help lower your body temperature. These can provide quick relief by evaporating sweat and cooling your skin.
By following these tips, you can better manage high temperatures and reduce the risk of dehydration and heat-related illnesses. Remember to listen to your body and take breaks as needed to rest and rehydrate during hot weather. Stay cool!