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How to Stay Hydrated in the Summer Heat?

It’s important that you stay hydrated. When you’re dehydrated, your body doesn’t have enough fluid and electrolytes to work properly. Electrolytes are minerals in your body like sodium, calcium and potassium. They’re found in the foods you eat and the fluids you drink.

The good news is that you have more options than just drinking plain water to stay hydrated this summer. Here are some tips to help you stay refreshed.

1. Eat more “water-rich” fruits and vegetables like watermelon, strawberries, grapefruit, peaches and cantaloupe. Other good options include cucumbers, lettuce, zucchini, celery and tomatoes.

2. Coconut water forever
Packed with electrolytes, coconut water can be incredibly refreshing on hot days.

3. Take frequent water breaks. While you may not want to disrupt your workout for a water break, taking a time out for some much-needed liquid nourishment will pay off in the long run. Drink 8 to 10 ounces of water (about one full glass) before starting any activity. Once the games begin, drink another 7 to 10 ounces every 20 to 30 minutes.

4. Keep in mind that heat exhaustion happens quickly—especially during summertime activities. Dehydration can occur alongside heat exhaustion. If you have heat exhaustion, you may also be dehydrated.