10 tips for staying hydrated during the summer heat

During the summer, our body's natural cooling system comes into full operation, often at the expense of our hydration. Symptoms of dehydration can be subtle, with fatigue and dry skin appearing before we realize we're dehydrated. In this article, we'll explore simple yet effective ways to keep your hydration at the right level.

Dehydration will creep in

In the warmer months, the body sweats more to cool us down. This process means that we lose water quickly. Why don't you always feel thirsty, you ask? Because thirst is not the most reliable indicator of dehydration. By the time you feel thirsty, your water supply is already low.

Symptoms of dehydration:

• Persistent thirst
• Change in urine color
• Dry or flaky skin
• Fatigue or dizziness
• Headaches
• Muscle cramps

The benefits of a well-hydrated body

• Increase in energy: Water is the fuel for our body, ensures efficient pumping of blood and supplies oxygen to the cells, thus supporting our energy.
• Improves skin health: Hydration improves skin elasticity and reduces signs of aging, contributing to healthy-looking skin.
• Regulation of digestion: Water aids in the digestion and absorption of nutrients, reducing the risk of constipation and acid reflux and promoting the proper functioning of the digestive system.
  
  

10 tips for staying hydrated during the summer heat

1. Start and end the day with mineralized water. A morning glass of mineralized water not only hydrates, but also helps detoxify the body. In the evening, it helps restore balance after a day of sweating.
2. Top up fluids with electrolyte solution. Add 1.25 ml of ReMyte liquid electrolyte solution to each litre of water to replace minerals lost through sweating. This simple step will improve your energy and stamina.
3. Carry a reusable water bottle with you. It helps to remind you of the need to drink water during the day. It's more eco-friendly and ensures that you always have water on hand when you need it.
4. Try protein powder before training. Protein in ReStructure provides a source of energy and promotes muscle growth, which comes in handy during summer activities. Mix it with water or milk for a quick replenishment of nutrients.
5. Include water-rich foods in your diet. Watermelon, strawberries, peaches, cucumbers, and celery are all great sources of water, which also provide vitamins and minerals. They help maintain hydration even when you don't have the opportunity to drink.
6. Avoid diuretics. Limit alcohol, coffee, and soda, which increase dehydration. These drinks cause increased excretion of water from the body, which can lead to dehydration.
7. Hydrate before, during, and after physical activity. Hydrating beforehand increases performance, hydrating during the activity maintains energy, and hydrating afterwards restores lost fluids. This is key to maintaining performance and preventing fatigue.
8. Avoid the hottest part of the day. Plan activities in the morning or evening, avoiding the midday sun when temperatures are highest. This approach minimizes the risk of overheating and dehydration.
9. Consider soil probiotics. Flora ReVive supports the absorption of water and nutrients in the digestive system. It helps maintain the balance of the intestinal microflora.
10. Stick to a hydration plan. Set reminders and drink water regularly, preferably hourly. Planned hydration will ensure that you never neglect your drinking needs.

This way, you will keep your body hydrated and healthy even during the hottest summer days.

Frequently Asked Questions and Answers

How much water do I need? Multiply your weight in kilograms by 0.03 and drink at least this much fluid per day. For example, if you weigh 70 kg, you should drink approximately 2.1 to 2.5 liters of water per day. To support hydration, you can add ReMyte liquid electrolyte solution from RnA ReSet to the water.

When are the best times to hydrate?

• Wake up in the morning: Start your day with a glass of water.
• Before meals: Drink water before each meal.
• When you're tired: A glass of water can boost your energy.
• Before and after exercise: Replenish lost fluids before and after physical activity.
• Before bed: Stay hydrated during the night.

What else can I drink to hydrate? In addition to water, coconut water is a great alternative, as it contains natural electrolytes. Water-rich fruits such as melons or strawberries also contribute to hydration. A balanced protein powder like ReStructure is a great way to stay hydrated and energized without spikes in blood sugar, perfect for the long summer days ahead.

Does the need for hydration change with age? Yes, children and the elderly are more prone to dehydration. Older people often don't feel thirsty as intensely, which increases the risk of dehydration. Children, on the other hand, lose water faster due to higher metabolic activity.

What are some fun ways to stay hydrated? Add natural flavors to the water, such as lemon slices, limes, cucumbers, or berries. These ingredients will not only improve the taste of the water, but also provide vitamins and minerals. Experiment with different combinations to find your favorite.

Final Thoughts

Your hydration is the foundation of your health. Follow these tips and habits to stay hydrated even during the hottest days. Find out more about RnA ReSet products.