With the onset of summer, it’s essential to stay hydrated. Elevated temperatures and humidity can quickly lead to dehydration, which can have serious health consequences. To help you beat the heat and keep your body well-hydrated, we have compiled a list of effective tips that will keep you cool, refreshed, and healthy all summer long.

The obvious #1 choice; Drink plenty of water: It’s easy to forget to drink enough water when summer brings on so many fun outdoor activities, or when you’re focused on the work at hand. A good rule of thumb is to try and drink 8 ounces of water every hour. A helpful hint is to set a reminder on your phone!

Clothing and Accessories: Be sure to wear breathable clothing, when possible, to provide relief from the heat. If you’re working in the heat like securing a load, keep something like a cooling towel Chilly Pad® Cooling Towel (froggtoggs.com) on hand to keep your head and neck cool. These towels are moistened with water and as they evaporate, provide a cooling effect when worn around the neck.

Infuse your water: If plain water becomes too boring, try infusing it with fruits or herbs to add a burst of flavor. Citrus fruits like lemon, lime, or orange, along with cucumber, mint, or berries, can make your water more tasty. Infused water is not only refreshing, but also provides additional nutrients.

Eat hydrating foods: There are many foods you can eat that provide additional hydration including watermelon, cucumbers, tomatoes and more.

Choose electrolyte-rich beverages: During extensive physical activity or exposure to extreme heat, you could lose electrolytes through sweat. To replenish them, try drinking electrolyte-rich beverages such as coconut water or sports drinks. These beverages provide a good balance of electrolytes, helping your body maintain proper hydration levels.

Stay indoors during peak heat hours: To avoid excessive heat exposure, limit your outdoor activities during the hottest parts of the day, typically from 10 a.m. to 4 p.m., especially in the south. If you must be outside, seek shade, wear breathable clothing, and apply sunscreen to protect your skin from sunburn, which can contribute to dehydration.

We hope these tips help you stay cool this summer. So, grab that water bottle, infuse it with some refreshing fruits, and enjoy a happy and hydrated summer!