During the hot summer months, it is easier to become dehydrated. But, if you know the top dehydration prevention strategies, you can ensure you will be able to have fun while staying safe and healthy.
Whether you’re celebrating the 4th of July or you are having a backyard barbecue with friends, keep the following tips in mind so you can prevent your body from becoming dehydrated.
Top Dehydration Prevention Tips
1. Drink Plenty of Water
You know that drinking plenty of water every day is important for your overall health, and it’s necessary to maintain daily hydration. But, this is even more important during the summer, when you are sweating more and losing more water in the process.
Get into the routine of drinking several glasses of water throughout the day. And, keep in mind that even 8 glasses of water per day might not be enough during the summer season, especially if you are active or spending a lot of time in the great outdoors.
This is one of the easiest dehydration prevention steps that you can take, so be sure to keep a water bottle handy even while you are on the go, as well as when you are exercising.
2. Snack Wisely by Eating Foods That Are High in Moisture
While you might not think of snacking wisely as being a dehydration prevention tip, it really is. That’s because certain foods provide hydrating benefits that you can take advantage of. These foods are high in water content, so they help hydrate you just like your favorite beverages do.
What’s a good example of what we’re talking about? Watermelon! Go ahead and slice up some delicious watermelon, along with other tasty fruits and veggies, and have these throughout the day to maintain hydration without taking in a lot of calories and sugar in the process.
Need more ideas for dehydration prevention foods? Well, according to Shape, here are some of the other hydrating foods that are worth adding to your diet:
- Bell peppers
- Leafy greens
3. Avoid Drinking Sugary Beverages and Alcoholic Beverages
A cold, sweet drink on a hot summer day tastes great, but it can actually do more harm than good. That’s because sugar might actually lead to dehydration, rather than hydration. That’s why it is best to limit your intake of sweet tea, sugary lemonade, juices, and soda. Instead, it is best to stick with plain water, or water that has been naturally flavored with fresh fruit.
Another type of beverage to avoid if you want to focus on dehydration prevention: alcohol. That’s right, alcohol can make you more dehydrated because it acts as a diuretic, which means it can cause fluids to be flushed from your body.
If you absolutely must have some alcohol – or a sugar drink, for that matter – it is a great idea to have a glass of water along with it. That way, it can help undo some of the damage done by these dehydrating drinks. Plus, when it comes to alcohol, if you focus on staying hydrated with water, you are also taking steps to lower the risk that you’ll have a hangover.
4. Stay Cool
Finally, when it comes to dehydration prevention, the simple act of staying as cool as possible is important. Basically, when your body is overheated, you lose more water.
What are some ways to stay cool? Well, aside from staying indoors with the air conditioner on, you can also make it a point to sit in the shade so you aren’t in the sun, and you can dress for the weather by wearing light-colored, lightweight, loose-fitting clothing. And, if you are doing any type of intense activity in the outdoors, such as a workout, take breaks often, drink plenty of water, and stop if you start feeling unwell.
What Are the Symptoms of Dehydration?
It isn’t enough to just know dehydration prevention techniques; you should also be aware of the symptoms of dehydration, just in case it happens.
If you start to feel tired or weak, or if your lips and tongue start to feel dry, these are signs that your body might need hydration. Some individuals will feel muscle cramps, or their skin might become paler, so watch out for those signs as well.
When you experience symptoms, take steps to rehydrate quickly before things get worse.
Enjoy yourself this summer, but keep these dehydration prevention tips in mind, and implement them on a daily basis, especially if you are spending a lot of time outside in the heat.