Man drinking water. Picture: Pexels
The summer heat can be relentless, draining both your energy and hydration levels faster than you might realise.
Whether you’re managing a busy schedule, chasing after little ones, or soaking up the sunshine, staying properly hydrated and energised is essential to thrive during the season.
Here’s how to stay cool, refreshed, and full of energy all summer long:
Start your day hydrated
Before reaching for your morning coffee, grab a glass of water. After a full night’s rest, your body is in need of hydration. A refreshing glass of water can boost your metabolism and wake you up naturally. Add lemon, cucumber, or mint for a flavourful twist.
Choose water-rich snacks
When hunger strikes, opt for snacks that hydrate while fueling your body. Watermelon, cucumber, oranges, and strawberries are great options for their high water content. Pair them with protein-packed choices like yogurt, cheese, or nuts to keep your energy steady throughout the day.
Restore electrolytes naturally
When the weather heats up, you sweat more, which means losing essential electrolytes like sodium and potassium. Replenish them with natural options like coconut water, bananas, or a pinch of salt in your water. This will help prevent fatigue and keep your body balanced.
Hydrate through your meals
Incorporate hydrating ingredients into your meals to cool off while eating. Think salads with crisp lettuce, cucumbers, and peppers, or a chilled soup like gazpacho. These dishes keep you refreshed while providing essential nutrients.
Keep your water handy
A reusable water bottle is your best friend during the summer. Keep one with you at all times—whether you’re at work, running errands, or out enjoying the weather. Bottles with time markers can help you track your intake and remind you to sip throughout the day.
Mind your beverages
While iced coffee, soda, or a chilled cocktail can be tempting, drinks with caffeine or alcohol can dehydrate you. Balance them out with plenty of water. For an alternative, try sparkling water with a splash of fruit juice or an iced herbal tea.
Cool down your workouts
If exercise is part of your routine, adjust your activities to match the heat. Opt for cooler times of the day, like early mornings or evenings, and try activities like swimming or yoga. Always have water on hand to stay hydrated during workouts.
Watch for dehydration signs
Feeling tired, dizzy, or noticing a dry mouth could mean dehydration. Darker urine is another key indicator. If you notice these signs, drink water immediately and take a moment to rest in a cool place.
Refresh creatively
Staying hydrated doesn’t have to be dull. Mix things up with homemade infused water, fresh smoothies, or a refreshing iced tea. These options add variety and encourage you to drink more fluids.
Pace yourself
Lastly, summer is a time to slow down and enjoy. Avoid overloading your schedule, wear lightweight clothing, and take breaks in the shade when needed. Resting and staying cool will help conserve your energy and keep you feeling your best.
By staying mindful of hydration and energy-boosting habits, you can make the most of the summer months. With a few simple adjustments, you’ll stay refreshed, focused, and ready to enjoy everything this season has to offer.
Written by Jade McGee
First published by Woman & Home
Also see: Tighten your waist with these exercises | Bona Magazine
