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With the summer beginning, the hot weather is not far behind. While that can mean vacations and lazy days at the beach, it also means that you must drink more water to stay hydrated.
For many people, drinking enough water to stay hydrated is a struggle especially if you hate drinking it, reported TIME. But how much water do you actually need to drink to stay healthy, especially in the hotter months?
The answer depends on your activity level, your health status, your age, the medications you take, and your location. The hotter the climate, the more hydration you need. Your target should actually be to drink half your weight a day in ounces of water or at least eight cups of water a day.
Let your body be your guide. You will know if you are not hydrating enough because your mouth will feel dry, you may have a headache, or even feel dizzy. People who are seriously dehydrated can have complications that could require medical attention.
But don’t despair. Here are five tips to help you stay hydrated and beat the heat this summer:
Start Slow
While many people have a lot of reasons to avoid drinking more water, like trying to avoid a bathroom break during the morning commute, easing into increasing your fluid intake will allow your body to adjust to a higher level of hydration.
“I encourage people to have that first glass as close to waking up as possible, because if they’re going to go to the bathroom, it’s going to happen at home and not on their commute or when they get to the office,” Maya Feller, a registered dietitian nutritionist told TIME. Then the next week add an extra glass when you get home and keep going at a glass a week until you reach the amount of water you should be drinking.
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Keep Water in Sight
Out of sight out of mind is really the case. The easiest way to develop the habit of drinking more is to keep it on hand, according to Real Simple. If you keep a bottle of water by your bed, it will help you remember to drink the first thing in the morning. Likewise, if you keep a bottle of water on your desk you can drink from it and you will not have to take the time to go get water from the water cooler.
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Add Flavor
If you really don’t like the taste of your water you can try filtering it with a Brita or you can change the taste by adding flavor. Water infused with mint, lemon, or other fruits, veggies, or herbs might be right up your alley. It can also add health benefits like helping to boost your immunity and feeling your best. Play around with various infused water flavors until you find which ones you enjoy the most.
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Schedule Reminders
Another way to get yourself in the habit of drinking more water is to schedule reminders throughout the day, suggested TIME. You can set your phone alarm or download an app that will send you hydration reminders.
Another high-tech solution is to use a smart water bottle that will track how much you drink. Some will start glowing when you haven’t drunk enough or others will send reminders to your phone. But whether your phone is high-tech or old school, use a clear bottle and not a colored one. That’s because a clear one will allow you to see how much fluid is left in the bottle and this can also remind you to drink.
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Drink Other Hydrating Beverages
Drinking water is not the only way to stay hydrated. Other beverages can also help you reach your fluid intake levels like tea, juices – try natural unsweetened ones – milk or nondairy substitutes, smoothies, or any drink that lists water as its first ingredient. You can also meet your hydration goals from the foods you eat, according to Real Simple. There are plenty of high-water-content foods like watermelon, cantaloupe, cucumber, lettuce, and zucchini. And don’t forget that 100 percent fruit popsicles are hydrating and good for you too.
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