6 Tips for Staying Hydrated this Summer

Long, hot summer days are great fun - but not when you’re dehydrated!

Proper hydration - especially in summer - is crucial. Your body is made up of about 70% water, and it needs to maintain that level in order to function properly. Water is vital for keeping your immune system active, flushing out waste, delivering nutrients to organs and tissues, regulating your body temperature, and many other functions. 

When the weather is hot, you can quickly lose substantial amounts of fluid through sweat, especially if you’re active. Kids and older people are also at a higher risk of dehydration. Losing just 5-6% of your body’s fluid level can lead to mild dehydration and a significant decline in physical and mental function. 

Signs of mild dehydration include: 

• Feeling thirstier than usual
• Light-headedness
• Headache
• Dry mouth 
• Feeling fatigued 
• Muscle cramps
• Confusion or “brain fog”
• Passing less urine than usual
• Darker, strong-smelling urine

So, how much water do you need? Most health practitioners recommend that adults drink at least 1.5-2 litres of fluid each day, and children at least 1-1.5 litres. 

Not sure how you’ll fit that all in? It’s easier than it sounds! Here are our top tips for staying hydrated this summer.

1. Carry water with you everywhere

Sounds obvious, right? But how many of you actually take a bottle of water with you when you go out? Or keep a bottle on your desk at work? Start making it a habit! 

There are plenty of great reusable drink bottles available these days made from ceramic, glass, stainless steel, and other sustainable materials. Check out the Parrs Drink Bottle - it comes with a funky sleeve and fits easily into any bag. And kids will love taking a b.box drink bottle to school! 

2. Stuff yourself with hydrating foods

Yes, you can “eat” part of your daily water intake! Raw fruits and vegetables are not only good for you, they have the highest water content of any other food. They’re a great way to get much-needed vitamins, minerals, and antioxidants while also topping up your fluid stores. And the most hydrating foods are readily available in summer, so you’ve no excuse for not loading up your plate! Here are a few:

• Cucumber

• Iceberg lettuce
• Celery
• Tomatoes
• Raw mushrooms
• Asparagus
• Cabbage
• Cauliflower
• Watermelon
• Strawberries

3. Ditch the fizz

Forget those marketing campaigns that make sugary fizzy drinks look like a good way to cool off. As delicious as those drinks may be, the sugar content will cancel out any hydrating benefits. Remember, sugar is one of the biggest causes of weight gain, tooth decay, type 2 diabetes, heart disease… need we go on? Also, avoid sodas that contain diuretics such as caffeine, as they speed fluid loss. (Alcohol is also a major diuretic, so - sorry, but that kind of ‘drinking’ definitely doesn’t count!)
Long story short: your water needs water, not sugar. Fill your glass or bottle with filtered water and you’ll feel a lot better for it. 

4. Drink water first thing in the morning

Your body continues to use fluids as you sleep, and because you’re not sipping throughout the night it’s natural to wake up feeling a little dehydrated. Starting your day with a glass of water can help to top up your fluid levels and get your body ready to face the day. Morning hydration will also boost your energy levels and kick your brain into gear! And let’s not forget that your digestive system (including your bowels) needs plenty of water to keep you regular - so if you’re feeling a bit sluggish, fill your glass! 

5. Make water taste good

Not a fan of plain old tap water? No problem. Here are some great ways to improve the taste without adding sugar!  

• Slices of lemon, orange, lime, or even cucumber can make ordinary water taste amazing. Experiment with fruits, throw them in a large jug of water, and keep it in the fridge. 
• Add berries or pieces of pineapple to ice cubes when you fill the ice cube tray. The frozen cubes not only add a great flavour but make your drinks look divine! 
• Iced herbal tea is both hydrating and delicious! Make up a big bottle of iced tea using caffeine-free herbal tea bags and reap the benefits. 
• Get creative with fresh herbs! Try a sprinkle of mint, basil, rosemary, chopped ginger, or 
• Love bubbles? Invest in a soda maker and make your own sparkling water at home. 
• Try coconut water! Rich in potassium, calcium, and magnesium, coconut water is a great source of natural electrolytes. It’s also shown to rehydrate you just as effectively as standard sports drinks - but without the high sugar content! 

6. Rehydrate with electrolytes

Hot and sweaty? You might need to top up your electrolytes. 

Fluids and electrolytes are both crucial for your cells, muscles, nerves, and organs to work properly. Electrolytes are electrically charged minerals that your body needs to help your muscles contract properly, regulate your blood pH, maintain normal fluid balance, and much more. 

Intense exercise or extreme heat can make you sweat more than usual, causing you to lose both water and electrolytes. Long bouts of vomiting or diarrhoea (or a really bad hangover!) can also deplete your body of these valuable minerals. 

That’s when it’s a good idea to grab an electrolyte replacement drink. Choose from electrolyte powders, sachets, or effervescent tablets that can be quickly mixed with water, or grab a ready-to-use dehydration drink like Hydralyte. 

Need more hydration inspo? Check out the whole range of electrolyte solutions and healthy sports drink mixes at Bargain Chemist.