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How to Stay Hydrated During the Summer Heat?

By Alejandro Chaban April 16, 2024

Follow Yes You Can! 's tips for hydration to avoid heat stroke this summer. Enjoy the beach and the sun healthily!

Yes You Can! products that can help you stay hydrated and for heat stroke prevention.

Summer arrives with the smell of the beach, leisure time, and the possibility of showing off our gym efforts, making it one of our favorite times of the year. However, with summer also comes high temperatures and the risk of dehydration and heatstroke. That’s why this time, we give you some tips for hydration and enjoying the summer without consequences for your health.

How Much Water Should I Drink During the Summer?

Drinking about eight glasses (2 liters) of water daily is a healthy and reliable way to prevent heat stroke. However, it is essential to consider each individual’s characteristics to determine their water consumption.

Another suggestion for knowing how much water you should consume is to calculate half of your body weight in liquid. That is, if you weigh 150 pounds (ca. 68 kg), it is suggested that you should drink 75 ounces of water  (2.25 liters) a day.

People with intense physical activity levels or who work outdoors —  exposed to high temperatures —  should increase their water intake and even add electrolytes if necessary. The American College of Sports Medicine recommends adding 12 oz (720 ml) of water to your daily intake for every half hour of exercise. The University of Missouri suggests the following formula to calculate your total water intake:

  • Half your weight (in oz) + [(minutes of exercise per day / 30) x 12oz] = oz of water per day.

That is, following the example above: 75oz + [(45 minutes of exercise per day / 30) x 12oz] = 118 ounces (3.54 liters)

Symptoms of Dehydration

Regardless of age or health status, everyone can suffer from dehydration and needs to consider heat stroke prevention during summer. However, people who exercise regularly may be at greater risk. If intense exercise is part of your daily routine, pay close attention to why it is important to hydrate during physical workouts, and to the risks and signs of dehydration. Dehydration can be mild, moderate, or severe, and its most common symptoms are:

  • Intense thirst
  • Dark yellow urine
  • Dizziness
  • Fatigue
  • Dry eyes, lips, and mouth

When dehydration becomes chronic, it can have severe health consequences, including affecting kidney function. Lack of water increases the risk of kidney stones and can lead to muscle damage and constipation. This is why it is so important to maintain an adequate level of hydration, especially in hot weather. Here are five tips for hydration.

Tips for Hydration in the Summer

For many people, maintaining adequate hydration is quite a challenge. Whether it’s because they dislike the taste of plain water or forget to drink enough amidst their exhausting work routines. The following five tips for hydration aim to help you overcome those obstacles and help heat stroke prevention.

Use a Reusable Water Bottle to Measure Your Water Intake

Always carry a bottle of water with you. In thousands of physical stores and online, you can find bottles or thermos with fun designs that indicate how much water you have consumed. Humans are naturally competitive, and setting your water intake as a goal can help you stay hydrated. Check out the Yes You Can! motivational water bottle and start challenging yourself to a healthier life today.

Set Reminders

If your problem is that thirst doesn’t remind you to drink, try setting reminders on your phone or computer. Schedule a few alerts throughout the day to encourage you to stay hydrated. There are also apps designed to help you monitor your water intake. Try several methods and choose the one that works best for you.

Establish a Hydration Routine

The Centers for Disease Control and Prevention suggests that to form a healthy habit; you should start by defining why you want to make that change in your life and set a goal. This will help you stay motivated. So start by thinking about the benefits of water to your body and determine the amount you want to consume daily.

Get used to drinking water at specific times of the day to make it a routine and acquire the habit. You can start by drinking a glass of water as soon as you wake up, accompanying all your meals with at least another glass of water, and drinking water as soon as you get home after school or work.

It may seem like a lot of work to stay hydrated, but once you acquire the habit of consuming enough water, you will do it naturally and effortlessly.

Avoid Excessive Consumption of Alcohol and Coffee

Although coffee provides many health benefits, excessive consumption might need to be revised during the summer heatwave. This hot beverage, as well as alcohol, has diuretic properties that increase urine production, causing fluid loss more rapidly.

Alcohol also suppresses the release of vasopressin, an antidiuretic hormone released when it detects dehydration to conserve water.

Add Flavor to Your Water

If you’re part of the population that dislikes plain water, that shouldn’t impede staying hydrated either. Adding a touch of flavor through natural fruits or healthy powder flavorings can be an excellent option to help you consume enough water. Slices of lemon or lime, mint leaves, or frozen cucumber cubes are some of the most popular and refreshing options.

Aloe Vera Drink Mix

At Yes You Can!, always concerned about your health, we also have a product to help you stay hydrated in your body during the oppressive summer days. Our Aloe Vera Drink Mix is a powder blend in four refreshing flavors: peach, pineapple, hibiscus, and mango pineapple.

Its delicious taste will make it much easier to consume two liters of water each day, while its natural ingredients provide benefits such as:

  • Helping in the cleansing and detoxification of your body
  • Promoting digestion and intestinal transit
  • Improving immune health and providing antioxidants

Stay Hydrated and Healthy with Yes You Can!

We all want to enjoy summer, and what better way to do it than by staying strong and healthy? This hot season, hydrate yourself and maintain a healthy weight with the help of Yes You Can! products and these tips for hydration.

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