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Let’s be honest, drinking water is a bit dull. So how about some hacks for making sure you stay hydrated…
Apparently there’s some warm weather happening, or something. And we all know it’s important to drink plenty of water. But it can be a bit of a drag – so here are some different ways to stay hydrated in the heat. Jazz things up a bit, you know?
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Squash and cordials
Nice and easy, this one. Make water more interesting!
There are LOADS of flavours available now, and even mini squeezy bottles you can take on the go with you. Add sparkling water to a bit of cordial and you’ve got a nice little carbonated drink that’ll hydrate you quite well.
Infuse your own water
Another way you can ‘spice up’ water but with much less sugar content than squash, is to infuse your own water. Grab some lemons, mint, berries and chuck it in a big jug with you tap water. Then stick the jug in your fridge for a few hours to infuse. Best to do this in the morning so you’ve got some tasty water by midday, when the heat is at it’s hottest.
You could also use up any leftover fruit by adding it to ice cubes before freezing. This will gently flavour your water as the ice cubes melt, and also looks fun and colourful!
Eat watery food. Salad. Fruit.
If you’re feeling quite bloated drinking lots of fluids, you could try eating your water.
There are plenty of fruits and vegetables you can eat that have a high-water content and help keep you hydrated. Sugar can often increase the symptoms of dehydration, so it isn’t always the best to drink lots of squash in the heat.
Having salads with cucumber, watercress, and lettuce are great as they all have very high-water content. Similarly, watermelon, peaches, blueberries, and raspberries are all over 80% water. Make a fruit salad!
Avoid alcohol and caffeine
Now I know this hack isn’t going to be a favourite. Hot weather makes us sleepy, so a lot of people will be reliant on caffeine to get through the day. I also know as well as the next man how tempting it is to crack out a pitcher of Pimms in this weather. However, both caffeine and alcohol dehydrate the body.
Alcohol is a diuretic, making us pee more and lose water quicker. Caffeine can have a mild diuretic effect, but also speeds up metabolism which absorbs more water than usual. Avoiding these substances, or at the very least cutting back on them, will help your body retain the water it has.
Apps and reminders to drink
If you’re a forgetful one when it comes to drinking water, consider downloading an app reminder. There are plenty out there which let you set a daily water intake goal and allow you to track your progress.
Electrolytes incl the science about how they work
Maintaining your electrolytes are key to staying hydrated in the heat. These are minerals in the blood which regulate and control the body’s balance of fluids. Pretty important.
Electrolytes are typically ingested through our diet and drinking enough, however dehydration can prevent us from having enough electrolytes in our blood.
You can buy electrolyte powder to add to water if you’re not getting enough. Or, keeping your diet rich in foods like bananas, spinach, kale, dairy, seeds, nuts, and shellfish helps electrolyte levels.
Another way to eat your water is through lollies! Tasty and cooling, a definite favourite for keeping hydrated in the heat. If the shop shelves are looking a bit bare, consider making your own at home with some moulds.
You’re bound to have something in the house that can be made into a lolly. Almost anything can be frozen into a cold treat, like juice, pureed fruit (chuck it in a blender), fruit tea, or squash. Moulds can be bought from most supermarkets or online.