How to stay hydrated in the HEAT!
Staying hydrated in the heat is crucial for keeping your body cool, maintaining energy, and preventing heat-related illness.
Here are some key tips:
đź’§ How to Stay Hydrated in the Heat:
Drink water regularly – Don’t wait until you’re thirsty; thirst is a late sign of dehydration.
Follow the “half your body weight in ounces” rule (e.g., if you weigh 150 lbs, aim for ~75 oz/day), but increase intake in hot weather or when active.
Balance electrolytes – When sweating heavily, replenish sodium, potassium, and magnesium with foods (bananas, oranges, leafy greens, nuts) or electrolyte drinks.
Eat water-rich foods – Watermelon, cucumbers, berries, oranges, celery, and lettuce help hydration.
Limit dehydrating drinks – Alcohol, excess caffeine, and super-sugary drinks can increase fluid loss.
Carry water with you – A reusable bottle makes it easy to sip throughout the day.
Pre-hydrate before activity – Drink a glass or two of water before going outside or exercising.
Cool down smartly – Shade, hats, breathable clothing, and cool showers help reduce fluid loss from excessive sweating.
🚨 Signs of dehydration to watch for: dizziness, headache, fatigue, dark urine, dry mouth, or muscle cramps.
STAY HYDRATED to MOVE BETTER - PLAY LONGER