Tip 2: Find a Reminder that Works for You
You’ve likely seen reusable water bottles with measurement lines that read “Keep going!” or “Almost there!” or “Time to refill!”
For some, that’s a great method of keeping track of your daily hydration — one that Bede herself finds helpful. But others may need a different kind of push.
Bede even recommends setting an alarm to serve as a reminder to stay on top of your hydration. Bede suggests starting with a prompt to drink as often as every 30 minutes throughout the day, especially while engaging in athletic activity outside. In cases of extreme heat, like what much of the globe has seen this summer, bumping those alarms up to every 20 minutes may be needed, depending on factors like sweat loss and humidity.
Bede also noted that the effectiveness of our thirst sensor, which tells us that we’re thirsty, varies among people and typically declines with age and activity, so we need to be extra conscious of how much we’re drinking, even if we don’t feel thirsty.
An alarm reminding you to drink water in the hour after you wake up and before a drop of coffee hits your lips helps start your day off on the right foot. Keeping those alarms going throughout the day will make forgetting to hydrate much harder.
Whichever method you choose, ensure that it’s realistic for your daily routine.
Tip 3: Don’t Forget the Electrolytes
There are times, especially in history-making heat, where water might not be enough. That’s where electrolytes come in.
Electrolytes are minerals that help your body absorb and maintain the fluids you consume while supporting healthy muscle and nerve function, and can be your best friend on especially hot and/or active days.
“If you’re out in the heat and humidity, whether you’re at the beach, on a run, doing yard work or otherwise, you’ll likely be sweating,” Bede said. “You may not realize it with a breeze on your face or a body of water cooling down your skin temperature, but you may be losing key electrolytes like sodium and overall hydration.”
She recommends incorporating an electrolyte drink, like Pedialyte or Pedialyte Sport to help replenish lost electrolytes, for everyone from kids at camp or on the soccer field to adults out for a run or spending a day on the beach.
“With my kids, I don’t want to send them to sports or camp with the risk that they could end up in a risky situation, being dehydrated,” Bede said. “I send them with two bottles — one with just water, and another with water mixed with Pedialyte to make sure they have what they need.”
Enjoy summer. Enjoy the outdoors. Enjoy the few months many of us can hit the beach, get some sun and open our windows. But with the heat, don’t let hydration fall to the wayside.