With all the sweating during summer, you need about two and a half liters of water daily.
You can stay hydrated in hot weather by drinking lots of water before going out. It will give your body a chance to acclimatize to the high temperatures. Supplement your body fluids with smoothies, watermelons, tomatoes, and oatmeal. Limit your tea and coffee intake as they dehydrate you. In intense heat, drink sugar-free Ultima Replenisher to replenish your fluid-balancing electrolytes.
If you do not rehydrate yourself after excessive sweating, you will soon feel dizzy and irritated.
Your skin can also turn dry and itchy if you stay dehydrated for too long.
This article highlights the most effective ways for hydrating your body in summers, including some healthy tips to prevent dehydration.
1. Regulate your water intake
On a hot summer day, we lose a large proportion of water in the form of sweat. So, replenish your lost fluids every hour with water. You can use a hydration app for hourly reminders.
On average, water makes up 55% of a woman’s body mass and 60% of a man’s body mass.
Drink a minimum of two and a half liters of water daily to help your body flush out toxins and reduce the risk for kidney stones.
Carry a water bottle wherever you go.
You can also buy a high-tech water bottle designed to notify you when it is time to drink. Moreover, it will also keep track of your daily water intake.
2. Eat water-rich foods
To stay hydrated, increase your consumption of water-rich foods that contain at least 90% water. These include cucumber, watermelon, peaches, tomatoes, lettuce, celery, etc. With the right ingredients, broth-based soups are also a great source of fluids having 92% water.
Water-rich fruits and vegetables will keep you hydrated all day long.
Alternatively, fruit ice cubes are a fun and healthy way to add flavor to your drink without the extra sugar.
The heat of the summer sun can quickly turn your drink into a warm and diluted mess. With fruit ice cubes, you don’t have to worry about that!
The salt in the broth can help replenish electrolytes and fluids lost from perspiration. This is especially helpful if you're sick with a cold or just feeling dehydrated after working out.
3. Sip electrolyte drinks
If you are exercising or working out, simple water cannot compensate for your excess sweating instantly. Therefore, you should replenish your lost minerals and fluid with a zero-sugar electrolyte drink with plant-based flavors and colors and no artificial sweeteners like Ultima Replenisher during and after your workout session.
Electrolytes are essential for healthy body function. They help maintain the right balance of water in your cells, blood, and other fluids.
Electrolyte drinks are beneficial to athletes or regular exercisers as they contain all the essential minerals to prevent water loss.
The best electrolyte drink will have enough sodium and potassium levels. But most importantly, it won’t have added sugars or carbs.
Ultima Replenisher is a sugar-free, zero-carb electrolyte drink with plant-based flavors and colors. It is a keto and paleo-friendly electrolyte drink that contains six macro electrolytes and trace minerals.
4. Limit alcohol and caffeine
Drinks such as caffeine, tea, and alcohol put you at the risk of dehydration because they increase the diuretic effect. The diuretic effect happens when your body loses water and sodium more quickly through frequent urination.
Regular sodas and sugary beverages also have a similar effect on your body.
On average, one 12 ounce soda contains 45 milligrams of caffeine. That’s twice the amount of caffeine in a regular cup of coffee!
If you cannot quit sodas for some reason, drink an extra glass of water after each can to reduce the risk of dehydration. You can also add Ultima Replenisher to seltzer water for a healthy "soda" option.
5. Have oatmeal for breakfast
When you cook oats in nut milk or water, they absorb maximum fluid. This fluid replenishes your water loss throughout the day. So if you have a long hot day ahead, have oatmeal for breakfast.
But if you prefer not to eat a hot breakfast on a sweltering summer day, you can also eat raw oats with nut milk or water.
Soaking raw oats overnight in cold water or nut milk softens them and increases their fluid content. You can also soak raw oats in cranberry juice for more flavor.
For more fluid content, soak chia seeds along with raw oats.
Chia seeds absorb about 10 to 12 times their water weight due to their high soluble fiber content and water-absorbent shell.
6. Consume probiotics
Probiotics work better than plain water at rehydrating your body after exercise or hot weather. They can create an environment where the cells absorb fluids and nutrients effectively.
Probiotics are good bacteria living in the gut to help us digest food. They also play an essential role in maintaining our immune system, making sure we stay healthy.
Probiotics work to keep your intestines balanced by producing good bacteria that can fight off harmful bacteria, yeast, or fungus from growing inside your body.
Sauerkraut, fermented pickles, miso, kombucha, and plant-based, low-sugar yogurts are good sources of probiotics.
7. Try different smoothies
Smoothies hydrate and give you the nutrients you need in one drink. Most hydrating smoothies are made with fresh or frozen fruits, vegetables, and nut milk.
With various fruits and vegetables, you can personalize your smoothies with different flavors.
Moreover, use almond, cashew, or coconut milk in your smoothies for a more refreshing and hydrating drink.
Almond milk is 98% water, which means it will hydrate you better than cow's milk.
8. Stay away from the heat
The obvious way to stay hydrated in hot weather is to avoid the heat or protect yourself from direct exposure while stepping out. Wear loose clothes and carry a mist to remain cool. Moreover, exercise before sunrise or after sunset.
Loose-fitting clothes and breathable fabrics will help you stay comfortable and maintain proper airflow, while a hat or sunglasses can shield your eyes from UV rays that cause sunburns.
Also, keep a mist spray with you. Frequent misting ensures that your body stays cool in the scorching heat.
Strenuous exercise in hot weather also increases the rate of perspiration. Therefore, schedule your workouts in the early morning or night to avoid excessive sweating.
9. Know dehydration signs
Look out for dehydration signs like headaches, weakness, dizziness, and nausea. Urinating less often and darker urine also indicates that you should hydrate.
If you notice any of these dehydration signs, grab some water or Ultima Replenisher.
Due to the intense sweating on a hot day, you can quickly get dehydrated. You must compensate for your lost fluids and rehydrate yourself by drinking two and a half liters of water daily, eating oatmeal, non-dairy yogurt, cucumbers, watermelons, among other water-rich foods.
For even better hydration, replenish your lost electrolytes with sugar-free Ultima Replenisher.
Ultima Replenisher is the "healthy performance" drink. Satisfy your thirst and replenish your electrolytes without any sugar or carbs!
Revel in hydration that has amazing taste and no junk.
Ultima Replenisher has no color additives from artificial sources. You'll get colorful, unique natural flavors from peaches to mangos.
You'll feel good knowing there are six electrolytes PLUS trace minerals to keep you charged up when working out or just keeping your energy up through the day.
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