How to stay hydrated in summer heat?

How to stay hydrated while working in hot weather?

The hot weather can be brutal, and few things are worse than feeling dehydrated. The solution? Drink more water.

But how do you know, if you are really getting enough water? How much should you consume in order to stay hydrated throughout the day during this hot weather?

Here are some tips on, how to stay hydrated during the summer months.

Water before you eat

If you are trying to lose weight, it is smart to drink water before meals so that you feel fuller, even better.

Drinking water first can help you eat less and avoid snacking later on. So if you typically end up eating after dinner, try sipping a glass of water before your next meal.

According to a study in The Journal of Clinical Endocrinology & Metabolism, drinking about 17 ounces (approx. 482 gram) of water increases metabolic rate by 30 percent in healthy men and women.

As a result potentially leading to about a pound (approx. 453 gram) lost over a three-month period. Can’t get enough? At least you should try one of these metabolism boosting tips even for fun.

Do not wait until you are thirsty in this hot weather

May be plain water gets boring. Maybe you are not a big fan of water from a bottle.

Don’t worry, there are plenty of other ways to stay hydrated during this hot weather.

You should try to use these tips to mix up your water game and make it taste better than ever before.

Remember, it takes 30 minutes for your body to register dehydration. So if you are thirsty, you are already half-way there.

Drink a glass of water and wait it out. If you still feel dehydrated after waiting a few more minutes, drink more water.

The best way to tell if you are dehydrated is by looking at yourself in a mirror. Your eyes should be clear and moist with a tinge of red (but not bloodshot).

Your lips should look slightly plump but never dry or chapped, and your skin should not look dry or have an undertone of yellow.

Mix up your water game

The easiest way to keep hydrated during hot weather is to simply carry a bottle of water with you everywhere you go.

There are plenty of places where they are sold (fast food restaurants, railway stations, convenience stores, etc.).

They are simple to fill up in most drinking fountains at public parks. You should also consider investing in a filter if your city’s tap water tastes funky or even better, find somewhere nearby that sells great-tasting spring water.

You can also boost your chances of staying hydrated by making sure you drink enough fluids while exercising.

Packed Water

The average adult does not drink enough water. If you are an active person, you may need to drink even more.

Drink a glass of water before each meal and make sure that you are staying hydrated during your workouts.

Water is also essential if you want to avoid caffeinated beverages like soda or coffee while they can give your body a quick boost, they may dehydrate you in the long run.

Sparkling Water

Sparkling or carbonated water(a type of water that has been mixed with carbon dioxide under pressure) is a very good source for providing hydration. Even seems to be better option than regular soda water.

Sparkling water is a good source of potassium, which is crucial for muscle contraction. Potassium helps you hold on to water, especially if you are dehydrated and sweating. According to experts, one glass of sparkling water has about as much potassium as a banana.

Stay away from sugary drinks

It is no secret that drinking a lot of soda and other sugary drinks is not great for your waistline or overall health.

But it also affects severely on your hydration levels.

Frequent consumption of these empty calories can lead to dehydration and water retention, which can make you feel bloated and puffy  along with many other health issues due to obvious reasons.

While water is obviously good to drink, try switching out some of those sugary beverages every now and then.

Alternatives like sparkling water or lemonade will give you more hydration while not damaging your efforts by adding unnecessary inches around your belly.

Extra tips for working out in the heat

Generally, working out in hot weather should not be a problem, if you follow these simple rules.

Make sure you take a day to adjust to extreme temperatures. The last thing you do not want to take, is an injury that sidelines your exercise routine.

When in doubt, stay out of really hot conditions altogether the most important part of getting fit and staying healthy is being able to stick with it consistently.

 Also make sure to stretch well before and after a workout. This will help ensure that your muscles are properly prepared for strenuous activity, thus decreasing risk of injury.

These are the some tips which tells us how to become hydrated all the times during this summer.