As the heat keeps climbing, don’t let your summer workouts suffer. Extreme heat can leave you susceptible to dehydration and heat exhaustion, so proper hydration is key to maintaining a healthy lifestyle during the summer months. Since many of our Tree Chuggers are active outdoor enthusiasts, fitness lovers and athletes, we decided to share a list of 8 simple ways to beat the heat and even turn up your active lifestyle this summer!
9 Active Summertime Tips to Battle the Heat & Stay Hydrated
1. Snag a new water bottle.
Reusable water bottles come in all shapes, sizes, and colors these days, and having a reusable water bottle that you love can make a big difference if you are more inclined to bring it places with you. Brands such as Hydroflask and Yeti are known for producing high-quality water bottles that will keep your water cold all day long (and maybe longer!).
2. Track your drinks.
You may have heard that the number eight is the magical number of cups of water that you need to consume each day in order to stay hydrated. The reality is that your water intake is dependent on a variety of factors, including your body size, environment, overall health, and daily activity. According to the National Academies of Sciences, Engineering, and Medicine, a general average daily water intake is approximately 15.5 cups (3.7L) for men and 11.5 cups (2.7L) for women.
3. Drink BEFORE you get thirsty.
Think of thirst as an early symptom of dehydration. You’ve already lost the fluids that your body needs to sustain its healthy level of operation -- you may have even lost 1 or 2 percent of your body’s fluid, and it’s downhill from here. This is why we encourage you to take preventative measures and hydrate long before your body reaches that point of thirst. Your brand new water bottle is your new best friend, and you’re taking this travel companion everywhere you go.
4. Get your electrolytes in.
Electrolyte replenishment is key to active hydration and is especially important during months of extreme heat. These minerals help balance your body’s fluid content and pH level, transport nutrients to your cells, detoxify your cells and ensure optimal function of your internal organs. Maple water is an excellent source of electrolytes, and we encourage you to drink Drink Simple organic maple water before and after your workouts for optimal electrolyte absorption!
5. Monitor your alcohol & coffee intake.
We’re all about enjoying the good things in life, but it’s especially important to monitor your alcohol and coffee intake in the heat of summer. As diuretics, both coffee and alcohol will deplete your water and salt levels at a higher rate. The sun is shining, everyone is having a great time, and you want to reach for another cocktail… try reaching for a glass of water in between drinks!
6. Drink flavored water.
We get it -- water can get boring. A trick to staying happily hydrated is finding flavored waters that turn fluid replenishment into much less of a chore and much more into something you enjoy. At Drink Simple, we came up with Raspberry Lemon Maple Water and Grapefruit Maple Water so that you can enjoy electrolyte replenishment while sipping on refreshingly delicious yet pure and organic flavored waters.
7. Consume foods with high water content.
You definitely don’t need to gulp down water all day if you are also fueling your body with foods that have high water content. Foods such as watermelon, strawberries, cantaloupe, cucumber, lettuce, zucchini, celery, tomatoes, bell peppers, cauliflower, and cabbage all have a water content of 90% or higher. Fill up on these yummy plants to fuel your body with essential nutrients while getting your fluid in!
8. Monitor your urine.
Image Source: NHS Inform
This should be a second nature habit. Ideally, your urine should be clear and unscented. The darker and stronger smelling it is, the more dehydrated you are. Frequency is also a key sign to look out for -- if you drink plenty of water, you will have to go on a very regular basis!
9. Infuse your water
Another trick to liven up your water is to infuse it with delicious fruits and veggies. Make a big pitcher of cucumber mint water, or prepare these gorgeous and refreshing maple water ice cubes infused with blueberries and strawberries for a hydrating treat.
Dehydration and heat exhaustion are serious issues that should not be taken lightly, but the great news is that you can definitely use preventative measures to help your body thrive in the summer heat. However, if you do suffer from serious head-induced symptoms, seek medical attention ASAP.
Written by: Lauren Kelly Bienko