Stay hydrated with these simple tips

Staying hydrated in the heat is essential to maintaining your health and well-being. And it's hot because of the weather…! I can't even tell… It's hot because it's summer. Here are three practical tips to help you stay hydrated:

1. Drink water frequently

• Set reminders: Establish regular intervals to drink water, even if you are not thirsty. Using a timer or an app can help you remember.
• Bring a bottle of water: Always carry a reusable water bottle with you. This makes it easy to sip throughout the day.
• Monitor your intake: Try to consume at least 8-10 glasses of water a day, but increase it if you are sweating a lot.

2. Eat hydrating foods

• It incorporates fruits and vegetables rich in water: Foods such as watermelon, cucumbers, oranges, strawberries and celery have a high water content and can contribute to hydration.
• Prepare hydrating snacks: Keep snacks like fruit salads, smoothies and yogurts on hand to help maintain hydration levels.
• Avoid dehydrating foods: Limit your consumption of salty snacks and protein-rich foods, as they can increase your body's need for water.

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3. Balances electrolytes

• Drink electrolyte solutions: Use drinks that contain electrolytes, especially if you do vigorous physical activity. These help replenish the salts lost through sweat.
• DIY electrolyte drinks: You can make your own electrolyte drink with water, a pinch of salt and a squeeze of fruit juice or a slice of lemon.
• Moderate caffeine and alcohol: Both can act as diuretics and increase fluid loss, so consume them in moderation and balance them with extra water intake.

Following these tips will help you stay hydrated and healthy, even in hot weather.

The author, Joshua Ortegon, is a certified nutrition coach and strength and conditioning coach who consults with various populations on performance, fitness nutrition and fat loss. Get Josh's staff grocery shopping list with portions and macros here for FREE. Check out his podcast, With due respect.