Drink plenty of water.
The daily recommendations of water consumption for women are 2.7 liters and 3.7 liters for men. If you are exercising or are in the heat for extended periods of time, you should be drinking more water, more often, accordingly.
Avoid alcohol, caffeine, or sugary drinks.
These liquids will make you less hydrated. The sugar and sodium will deplete water from your tissues. Liquids to be cautious of are coffee, soda, beer, wine, liquor, lemonade, sweet tea, energy drinks, and sugary smoothies. If you are consuming any of these beverages while out in the heat, try alternating each drink with water.
Keep your body temperature as low as possible.
You have a much higher chance of heatstroke during the summer months. Be aware of your body temperature and ways to keep your temperature at a moderate level. Wear light-colored clothing that is loose-fitting and accessorize with hats, shades, and lotions for protection against the sun. Any strenuous outdoor activities should be done in the mornings or evenings when it is not as hot.
Consume food high in water content.
Our bodies are mostly made up of water, so our bodies naturally crave foods that are high in water content. To stay hydrated during the summer, it is best to eat leafy greens like spinach and lettuce, fruits like berries and oranges, and vegetables like watermelon, peppers, broccoli, and cauliflower.
Drink infused water.
Many people opt for less healthy drinks than water due to flavor. Try making water more flavorful by infusing it with various fruits or spices such as lemons, limes, mint, cucumber, berries, or oranges. These added flavors will make drinking water more enticing and frequent.
Don’t overdo it!
Any strenuous activities in the summer heat should be regulated and done in intervals to avoid overheating your body. Be sure to take plenty of breaks, drink plenty of water, and stay out of direct exposure to the sun for extended periods of time.