How to Stay Hydrated in Summer 2024| Summer tips| Important summer tips

How to stay hydrated in summer

Discover effective tips on how to stay hydrated during the summer months. Stay refreshed and beat the heat with our expert advice.

  1. Water need of body should be fulfilled as required. Around 3.5 -4 litres per day is required for men whereas women need around 2.5 to 3 litres per day (however it is discussed earlier that it cannot be generalized. It differs from person to person).
  2. Consistently stay hydrated even if you are not doing any physical activity, still there is water lose from your body in form of sweat, urine, breathing etc.
  3. Don’t wait to become thirsty to drink water instead, just Sip water at regular intervals. This will keep maintain the appropriate water level in your body.
  4. Understand the difference between hunger and thirst: Sometimes you may feel sudden craving for food, then try drinking water first because mostly the craving ends with drinking even small amount of water which may prevent overeat the meal.
  5. If you do heavy physical exercise, consciously hydrate yourself before, during and after the exercise to fulfil the need of water in body.
  6. If you go for a meal at a restaurant before placing order, drink a full glass of water, which also prevents you from overeating.
  7. Always keep your water bottle with you even if you are working from home. Seeing water bottle near you will always remind you to take frequent sip of water.
  8. During illness consciously hydrate frequently yourself with electrolytes as already you have lost a lot of body fluids.
  9. If you always forget to sip water or not so often feel thirsty so to remind yourself for hydration, set periodic alarms or install some mobile apps for achieving drinking water goals.  
  10. Always drink purified water from a good quality filter that will encourage you and will help in consuming more water.
  11. Instead of taking other unhealthy snacks, consume some water-rich fruits and vegetables like watermelon, muskmelon, cucumber etc. In winter you may take a cup of soup instead of these.
  12. Avoid going out in scorching summer during peak hours.                                                
  1. Cucumber: It contains almost entire water, about 96% water. It can be consumed as salad
  2. Watermelon: Sweet and Juicy fruit which is enjoyed in every summer. It is having relatively low calories and contains fiber, antioxidants and Vitamin C. It is about 92% water.
  3. Tomato: Apart from consumed it as salad, it is a juicy fruit which consists 94% water. Tomato is also a powerhouse of nutrition, rich in Vitamin C and K, potassium, fiber and antioxidants such as lycopene.
  4. Skim milk: Some people don’t much like drinking water, for them consuming Fat-free milk is a good option. It contains 91% water.
  5. Peach: Peach contains 89% water. It is rich source of potassium, Vitamin C and A.
  6. Broccoli: contains 92% water. Cruciferous vegetables are excellent source of water.
  7. Plain Yogurt: A single cup of plain yogurt is more than 75% water, having good protein. (Avoid flavored Yogurt as it is having high added sugar.) If need some change just add some fruits such as peaches or strawberries.
  8. The other water-rich fruits and vegetables are Bell pepper 92%, Grapes 81%, Pineapple 86%, Kiwi 90%, Orange 88%, Blueberries 85%, Apple 84% and Radishes 95%.

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