3 Hints for staying hydrated in the heat

Hydration guidelines

Adults need to consume roughly eight cups of water each day to remain hydrated, but that number can increase significantly if you're active or spending a lot of time in the sun. The more you sweat, the more fluid you'll need to replace, and if you're counting on thirst to alert you to take a drink, you may be waiting too long. According to the American Academy of Orthopaedic Surgeons, your body doesn't signal thirst until you've already lost approximately two percent of your body weight in water – that's enough water loss to impair performance and cause fatigue. Instead of waiting for your thirst to alert you to take a drink, use these tips to stay on top of your game.

Gear up

When you have the right tools to stay hydrated, you'll be more likely to drink fluids throughout the day. Consider the activities you have planned, and carry water accordingly. For instance, if you're going on an outdoor jog or hike, make sure you're wearing a hip- or backpack water system so that you can easily sip water on the run. According to the American Council on Exercise, you need to plan on drinking roughly eight ounces of water every 10 to 20 minutes during an outdoor exercise session. Pack enough water to enable you to make it through your work-out, or identify water fountains along your route so you can fill up along the way.

Even if you aren't planning an outdoor work-out, any time spent outside in the heat will cause an increase in sweat, which could lead to dehydration. Always carry a refillable water bottle with you, preferably one with a flip top or straw for easy drinking access.

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Eat juicy fruit

You don't have to stick to fluids to help you stay hydrated. Eating water-packed fruits like melons, grapes and citrus will provide you with a tasty dose of hydration. You can try incorporating these fruits into your summer diet in the following ways:

• Pack an orange or grapefruit in your purse as an easily-transportable hydrating snack
• Take a watermelon or a melon salad to your outdoor family picnic
• Freeze seedless red grapes for a sweet afternoon treat or make homemade 100 percent juice popsicles

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Time your sips

It's easy to forget to drink water when your day is action-packed. Help yourself out by planning a hydration schedule. Drink a glass of water first thing in the morning, with every meal and on the hour, every hour. Keep in mind that if you're drinking alcoholic beverages while out in the sun, you're more likely to become dehydrated – alternate between sips of water and your adult cocktail.

More on staying hydrated

Tasty, healthy ways to stay hydrated
Are you drinking enough water?
Beware of dehydration on hot summer days