When it is hot outside, you need to pay close attention to the state of your body and your health. Dehydration is not the most lethal condition that you can develop, but if you remain dehydrated for a long enough time, your body will begin to experience rather severe health issues. Minor symptoms of dehydration include dry mouth (cotton mouth), itchy skin, dry eyes, dizziness, headaches, etc. More severe symptoms can include cardiac arrest, stroke, or even death in rare cases.

Lack of hydration could leave your body disoriented and off center. When you are not hydrated enough, you will find yourself feeling groggy, suffering fatigue, and generally lethargic. You also will not be able to monitor your body effectively and will sometimes find it difficult to make the best decisions for yourself. For instance, it can be very difficult to properly ascertain a hunger craving signal from a thirsty craving signal. If you repeatedly mix up the former for the latter, you will eventually begin to put on weight.

It can be pretty difficult to stay hydrated in summer, especially when you live in a place that has extreme conditions. The constant exposure to heat and the sun can leave you feeling wrung out in a matter of minutes. But when you are in hot climates, it is even more important than ever to maintain your hydration levels. This can be easier said than done, but it is not impossible to do. Read below to see some great tips for staying hydrated during summer.

1. Invest in a water bottle

When you are trying to stay hydrated, you need to always be consuming water. Drinking water and maintaining your hydration levels has to become a way of life. So, get a water bottle that lets you always have water on hand. Preferably use a stainless-steel insulated bottle. You can carry water or a beverage of your choice, warm or cold, when you head out!

2. Consume potassium

Staying hydrated isn’t just drinking water, it is also about retaining water. You need to make sure your body can retain the water you’re taking in. Potassium and sodium are the two minerals you need to retain water in your cells. Oranges, bananas, cucumber, broccoli and spinach are all rich in potassium, and are great for summer too!

3. Discover infused drinks that you like

If you’re not a fan of drinking water, make sure you carry infused drinks with you, so you can have frequent sips all through the day. Infusing fresh fruits in water brings in a subtle sweetness and flavor that lingers long enough to keep you rejuvenated! Buy an insulated tumbler, that you can use to carry your infused water, along with chunks of fruits!

4. Water-rich Fruits

Include fruits and vegetables in your diet, the more water-rich they are, the more you will be hydrated. Watermelon, cucumber, bananas are all perfect for summer diets, make sure you don’t miss them out this summer!

5. Coconut water

Coconut water makes a great summer drink. Filled with anti-oxidants and electrolytes, it is hands down the best you can have on a scorching summer day. To get the best out of it, make sure you have it the first thing in the morning!

With the temperature soaring up, it could be a challenge to indulge in outdoor activities. However, carrying cold water, juices and even infused drinks in an insulated water bottle will ensure you are all set for soaking up the sun. Beat the heat this summer!