10 Tips To Stay Hydrated In Summer Heat
5 Minute Read

10 Interesting Tips to Stay Hydrated in Summer

HealthyStripe's Editorial Team
22 December 2021

Hydration is the key to survival. Drenched in the hot and humid climate, our body tends to demand more hydration than ever! Ever wondered, why? We are going to bust all the questions for you. It is difficult to stay hydrated in summers because we lose a large number of fluids through our skin in the form of sweat. To combat this loss, water demand increases.

Furthermore, hydration in summers is important for many reasons, including body temperature stability, proper bowel functioning, reduced kidney stone risk, and filtering out waste products from the body. So, keep a close check on your water levels! 

Let us find out easy ways you can follow to stay hydrated in the summers.

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How Can You Stay Hydrated in Summer?

This is the season of refreshing summer drinks and cool beverages. Here, we have jotted down 10 tips to stay hydrated in hot summers to keep your body cool and mind fresh!

1) Monitor your daily water intake levels:

We often tend to get so busy in our work schedules or household chores that we forget to even take a sip of water.

It is essential to keep a close check on water levels by setting reminders on our phones or go for water reminding apps(YES! They are pretty good). This way your body will not get dehydrated and provide you enormous health benefits. Well, drinking too much water can also lead to hazarding your health.

Therefore, it is advised to monitor the levels as anything in excess can be harmful.

2) Look for signs of summer dehydration:

Do you also have dry, patchy, irritated, or sensitive skin problems? Feeling fatigued, headache or experiencing muscle cramps, rapid breathing, fainting, and not urinating (or having very dark yellow urine).

If you’re experiencing any of these symptoms, it’s a sign of intense summer dehydration in your body. Well, you can fix dehydrated skin naturally too- drinking plenty of fluids or keeping your skin moisturized and you are good to go!

3) Eat your water:

20-30% of the hydration comes from the diet, including fruits and vegetables like watermelons, cucumbers, and tomatoes all that contain about 80-95% of just water and added nutritional value.

This can be a great addition to your food palate making it a more healthy and well-hydrated food choice.

4) Limit the intake of caffeine:

Caffeine has been warned for years due to its dehydrating effect on our bodies. But the question is: Does coffee dehydrate you? Well, Caffeine is a diuretic (meaning it increases urination), and the concern was that drinking sodas, coffee, and other caffeinated beverages would have an overall detrimental effect. It’s better to avoid the dehydrating effect of caffeine. 

5) Check the color of your urine:

The color of your urine is a key indicator in determining how much water you need, and it can be a warning sign of dehydration too. Urine should be pale yellow and clear in color. If it’s dark in color, this could be a sign of extreme dehydration.

6) Cooldown your body temperature:

During summers, when the risk for heatstroke is at a peak, wear light and loose-fitting light color clothing. This will help to keep your body temperature low by absorbing less heat and giving relief in summers.

It is advised to schedule strenuous physical activities during cooler times of the day; protect yourself from the sun with shade hats and sunglasses and take drink breaks frequently.

7) Replenish your body while sweating:

Do you also love to play sports? If yes, don’t forget to hydrate yourself well before, during, and after the game session. Sweat is the process by which your body cools itself. The more you sweat, the more fluids you’ll need to replenish your body.

8) Go for homemade infused water drinks:

If you do not like the taste of water like many other people, try to make things interesting. Style up your water with a twist by adding slices of lemon, orange, or mint leaves. These homemade detox drinks will add a very subtle flavor to your water and help with digestion too. Also, it will provide the desired flavor to your taste buds.

9) Always keep your bottle of water in close reach:

If you have a bottle within arms reach, it’s likely that you’ll mindlessly take a sip from it throughout the day, without having to make a conscious effort. This will help you stay well hydrated unknowingly.

10) Go for cold showers:

Summers cause us to sweat a lot, hence, losing more water than ever! Although cold showers don’t really hydrate you, they do indeed cool it down in these humid weather conditions and prevent us from sweating too much and losing out on the water. They also calm down our muscles and help to clear our thoughts.


It is very well said prevention is always better than cure. If you are wondering how to stay hydrated in summers, never avoid early signs and symptoms of dehydration like nausea and little dizziness.

Severe dehydration symptoms include dark urine, rapid heartbeat, dry skin, sunken eyes, or confusion. Take immediate medical help!

Always try to sip on water after small intervals and keep your body cool and calm.

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