Stay Properly Hydrated in the Summer Heat: Smart Habits
When summer arrives and temperatures start climbing, drinking more water isn’t always enough to keep you feeling your best. What you consume – both in terms of food and drinks – matters just as much for your health and energy levels. To stay properly hydrated during the hotter months, it helps to take a step back and look at your daily habits with a fresh perspective. Adding a few simple tweaks to your routine can go a long way. Here are some ideas worth trying!
Finding the right balance
Did you know that during a heatwave or intense physical activity, the body can lose up to several litres of water in just a few hours? To maintain its temperature, the body redoubles its efforts and activates sweating, its main cooling mechanism. However, this process leads to a loss of water – and sometimes electrolytes – that must be replenished.
What are the telltale signs of dehydration?
Even a slight imbalance can quickly make itself felt and impair the proper functioning of the body. According to Health Canada, dehydration can, from the earliest stages, cause fatigue, dizziness or a drop in concentration. As it worsens, it can lead to confusion, serious discomfort, and in some cases, may require medical attention.
Recognizing these signals – at any stage of life – allows you to act quickly. Here are the most common ones:
- Dry mouth or persistent thirst;
- Darker or less frequent urination;
- Unusual fatigue;
- Headaches or dizziness;
- Faster breathing;
- Absence of tears.
It’s worth noting that certain situations can make it harder to stay properly hydrated. During pregnancy, for instance, the body needs more fluids to keep up with physiological changes and support the baby’s growth.
In older adults, the sense of thirst often becomes weaker. According to the Merck Manual, a trusted reference in public health, the body’s ability to retain water declines with age, and thirst cues are not as strong, which makes dehydration more likely.
How to stay properly hydrated
Making sure you drink enough water is a simple habit, yet one that makes all the difference. By building regular hydration into your daily routine, you can enjoy its benefits all year round, not just when temperatures soar.
Should you wait until you’re thirsty to drink?
No. Thirst is actually a late warning sign. It’s much better to stay ahead of it by drinking regularly throughout the day, rather than waiting until you feel parched.
How much water should you drink each day?
Contrary to what many people think, water requirements do not go down with age. What changes is the body’s ability to signal thirst, which can make it trickier to meet daily hydration goals.
For older adults, those fluid needs are very much still there. As a general guideline, about 1½ to 2 litres per day is recommended, though this should be adjusted based on overall health, medical advice, physical activity levels and weather conditions.
Tips for staying hydrated
Build a routine and focus on consistency
Instead of downing large amounts all at once, it’s better to take small sips throughout the day. This approach allows the body to absorb the water more effectively.
Building a routine can make a real difference. Tying hydration to specific moments in your day makes it much easier to stick with. For instance, starting the morning with a glass of water right after waking up, or enjoying a caffeine-free herbal tea in the evening, are simple little habits that fit seamlessly into daily life – and the latter can even support better digestion.
Along those same lines, keeping a water bottle within arm’s reach can serve as a helpful reminder to take sips more often between those key moments.
Adapt to your environment
Our surroundings play a big part in how we get through hot spells. A few small adjustments can go a long way toward staying comfortable and easing the extra strain on the body:
- Try to stay indoors during the hottest part of the day, usually between
11 a.m. and 4 p.m.;
- Seek out cool spaces, whether air-conditioned or simply shaded;
- Wear light, breathable fabrics like cotton, linen or even bamboo – they help your body release heat more easily;
- Keep physical activity gentle and moderate, so you don’t put unnecessary strain on your hydration levels.
Don’t overlook the quality of your water
We sometimes forget this, but the quality of water matters just as much as the quantity. Good-quality water not only makes hydration more pleasant but can also support better absorption. In Quebec, tap water is generally safe and of good quality, but a few small adjustments can make it even more appealing:
- Let the water run for a few seconds before filling your glass;
- Use a filter pitcher if you prefer, especially to adjust taste or reduce chlorine;
- Serve it cool, not ice-cold, so it stays refreshing without shocking your system or causing digestive discomfort.
There are also plenty of other simple tricks to keep things varied without turning to sugary drinks:
- Add slices of lemon, orange or cucumber for a subtle hint of flavour;
- Toss in a few fresh mint leaves or other herbs for a refreshing twist;
- Use fresh or frozen fruit to lightly infuse your water and keep it cool;
- Opt for electrolyte-rich drinks when needed – they’re valued for their magnesium, potassium and other minerals.
Drinking hot beverages (Yes, even in summer)
It may seem counterintuitive, but in many parts of the world, hot drinks are a daily staple even during the hottest weather. Among the Tuareg, for instance, tea is traditionally drunk hot – including right in the middle of the desert!
This custom is supported by several interacting factors:
- A hot drink triggers sweating;
- Sweating, in turn, promotes natural cooling of the body;
- And when sipped slowly, hot water encourages a more gradual and sustained intake of fluids.
Without completely replacing cool water, occasionally turning to a warm herbal tea or a light tea can offer a nice alternative – without compromising your health in any way.
Choose water-rich foods
Staying hydrated is not just about what we drink. A portion of the water our bodies need also comes from food – a factor that is often overlooked but especially helpful when the heat sets in.
Fruits and vegetables with a high-water content play a key role here. They are naturally part of a varied diet, which should also include whole grains and protein sources; all of which are essential to meet the body’s needs.
Easy to work into meals or snacks – in herbal teas, salads, soups, broths or smoothies – fruits and vegetables naturally support the body throughout the day, while also providing essential vitamins and minerals. Some top choices include:
- Cucumber, one of the most water-dense vegetables;
- Celery and zucchini;
- Tomatoes and bell peppers;
- Cantaloupe and watermelon;
- Papaya, strawberries, and peaches;
- Oranges and grapefruit.
Certain health conditions, treatments or medications can affect your fluid needs. That’s why it’s important to adjust your habits accordingly and follow the advice of a healthcare professional when needed.
Staying properly hydrated is a key factor in overall well-being, especially when the heat sets in. While some habits take on particular importance during the summer – such as drinking more often, adapting your surroundings or adjusting your diet – they are well worth incorporating into your daily routine all year round.
Beyond individual actions, paying attention to others can also play an important role. Offering a cool (or warm) drink, sharing a moment over a glass of lemon water or simply thinking of a loved one contributes to maintaining these habits naturally.
What about you? What are your favorite ways to stay properly hydrated during the sweltering summer months? Everyone’s routine is unique, and sometimes the simplest habits make the biggest difference!