How to Stay Hydrated in the Heat

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Summer is here, which means no school, family vacations, pool parties, and 4th of July are upon us, among many other fun summer activities. But it also means that the less exciting part of the summer is also here. Triple-digit heat.

Senior Airman Kevin Iinuma pours water over his head to cool off after exercising outside Wilford Hall Medical Center. Exercising in extreme heat is not recommended and certain precautions should be taken to prevent heat-related illnesses. Airman Iinuma is a medical photographer for the 59th Medical Wing. (U.S. Air Force Photo/SSgt Josie Walck)

With the heat cranking up, it’s important to make sure that we are drinking enough liquids and staying hydrated. Here are some dietician-recommended tips on the best ways to stay hydrated.

  1. Drink water throughout the day

While it is important to be getting enough water period, registered dietician-nutritionist Lauren Manaker says that the ideal way to stay hydrated is to spread out water consumption throughout your day. She says that because our bodies are constantly losing water over the course of the day, it is best to consistently replenish that water by sipping often rather than chugging all at once.

  1. Consume other sources of hydration

Obviously, water is the primary source of hydration, but it isn’t the only one! Lots of other water-based beverages can help you meet your daily water intake needs as well! Drinks such as tea or coffee are some examples. Getting water isn’t just limited to drinks though. Foods such as cucumbers, soups, and watermelon are great hydrating options as well!

  1. Get enough water in general

While it isn’t ideal to down a large amount of water all at once, it is better than getting no water at all, according to Manaker. She says that it is vital that we be getting water in general, as not getting enough can cause a variety of health issues such as UTI’s or kidney problems. So, if you’ve missed drinking water throughout the day, drinking it all at once is much better than not drinking it at all.

It’s very important to stay hydrated all the time, but as we all know, the summer heat here in Arizona can get pretty brutal, so it is even more important that we make sure that we stay hydrated as we go about our summer activities. Try implementing some of these tips to make sure that your hydration routine is as effective as possible!

For more health-related articles, check out the Fill Your Plate blog!

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