It is important to know how to stay hydrated during extreme hot weather. Not doing so could mean risking your health or even your life! Try our non-alcoholic watermelon spritzer, a bubbly and delicious way to hydrate on extremely hot days.
In the summer season, many regions in the United States experience scorching temperatures that can pose serious health risks. One of the most crucial aspects of surviving extreme heat is to stay properly hydrated. Dehydration can lead to heat exhaustion, heatstroke, and other health complications. In this article, we will explore various methods to stay hydrated, including the use of water, stainless steel containers, watermelons, cucumber, coconut water, and electrolytes.
The Importance of Hydration
Before delving into specific methods, it is essential to understand why staying hydrated is crucial during extreme heat. When temperatures rise, our bodies lose water through perspiration, leading to dehydration. This can result in fatigue, dizziness, muscle cramps, and even organ failure. Hydration is vital to maintain proper bodily functions, regulate body temperature, and support overall health.
Your hydration goal should be to drink half your body weight in ounces. For example, if you weigh 160lbs your goal would be to consume 80 ounces of water daily. This amount should increase on extremely hot days and when you are outside or experience profuse perspiration.
It is also important to note, caffeinated beverages, such as coffee, are considered a diuretic which can lead to dehydration, especially on days with extreme heat. Consume extra water if you are drinking caffeinated beverages. I recommend drinking 8-16 ounces of water in the morning before consuming any other beverage.
The Water Bottle: Your Trusty Companion
Carrying a water bottle wherever you go is a simple yet effective way to ensure you have access to water at all times. Opt for a reusable stainless steel water bottle, as it keeps water cool and is environmentally friendly. Stainless steel bottles are known for their durability and ability to maintain the temperature of the liquid inside, even in scorching heat.
I never leave the house without my stainless steel water bottle. I have multiple-size water bottles but my favorite is a 62-ounce stainless steel water bottle during the summer. This helps me know how much water I am drinking during the day. Sometimes I can lose track after refilling a smaller cup or water bottle multiple times. This system helps me stay hydrated on extreme heat days.
If you have a hard time consuming enough water, consider adding a straw to your water bottle. It makes it easier to sip on water throughout the day. Also, adding flavors like berries, cucumber, lemon, or mint can enhance your water-drinking experience!
Embrace Nature’s Hydrating Delights
Incorporating water-rich foods into your diet is another excellent way to stay hydrated. Watermelon and cucumber are two examples of refreshing fruits and vegetables that have high water content. These hydrating delights not only provide essential nutrients but also contribute to your daily water intake. Slice them up and enjoy them as a healthy snack during hot summer days.
Foods like watermelon, cucumber, and coconut water are all cooling foods that help you feel better on those extreme heat days while also keeping you hydrated. It’s a win, win!
The Tropical Nectar: Coconut Water
Coconut water is a natural, electrolyte-rich beverage that can help replenish lost fluids and minerals. It is an excellent alternative to sugary sports drinks and soda. Coconut water is not only hydrating but also provides essential electrolytes like potassium, magnesium, and calcium. Keep a few bottles of coconut water in your refrigerator to enjoy a refreshing and hydrating drink during extreme heat. Also, make sure to check out the recipe below that incorporates hydrating coconut water in a refreshing spritzer!
Replenishing Electrolytes
When we sweat excessively on extreme heat days, we lose essential electrolytes, such as sodium, potassium, and chloride making it difficult to stay hydrated. To maintain electrolyte balance, consider consuming beverages or snacks that contain electrolytes. These can include electrolyte-infused water or even homemade electrolyte solutions. Be cautious of the sugar content in some commercial electrolyte drinks. I recommend these two clean electrolyte brands- Goodonya and Re-Lyte.
Conclusion
Staying hydrated in extreme heat is crucial for your health and well-being. By following these tips, including carrying a reusable water bottle, consuming water-rich fruits and vegetables, enjoying coconut water, and replenishing electrolytes, you can mitigate the risks associated with dehydration. Remember, prevention is key, so prioritize hydration and take care of yourself during the hot summer months. Stay cool, stay hydrated, and stay safe!
*This site may contain links to affiliate websites. As an Amazon Associate, we earn from qualifying purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, at no extra cost to you, in order to help you make the best choice. Thank you for supporting us so we can continue doing what we love!
Hydrating Watermelon Spritzer Recipe
Check out our fun non-alcoholic watermelon spritzer recipe below which combines watermelon, coconut water, mineral water, and mint! This fizzy beverage is naturally sweet and hydrating, making it the perfect treat to cool you off during extremely hot days.
Pin for later!
You may also like:
6 Ways to Stay Cool (Naturally) During Summer
The Benefits of Mung Bean Salad for Summer Heat
Hydrating Watermelon Spritzer
Equipment
- 1 Blender
Ingredients
- 2 cups Watermelon, cubed
- 1 cup Coconut Water, Organic
- 32 ounces Sparkling Mineral Water
- 4 pieces Fresh Mint
Instructions
- In a high power blender, add watermelon and coconut water. Blend on high for 1 minute until smooth.
- Gently massage the mint leaves together between your fingers or gently muddle them with a pistol and mortar. The goal is simply to release some of the oils and aromatics of the mint leaves.
- Place one mint leaf in each glass cup.
- Add one cup of watermelon mixture to each glass cup.
- Top each glass cup with about 8 ounces of sparkling water.
- Garnish with mint leaves if desired!
