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How to Stay Hydrated in the Summer Heat

/ Jamaica Travel Tips


Enjoying the outdoors and the nice warm weather (finally for some), it’s important to stay hydrated as too much fun in the sun can lead to exhaustion and even heat stroke.

Water is essential for our bodies

Not only does water supply us with essential nutrients, but it also removes wasteful toxins and maintains body temperature. Water balances the increase in body temperature that occurs when exercising. Exercising outdoors in the summer can especially leave you sweaty, hot and thirsty. In addition, water carries away heat from internal organs that when overheated, can lead to heat stroke. It is important to balance water intake with water loss to avoid dehydration.

Signs of Dehydration Include:

–          Dizziness

–          Headache

–          Thirst

–          Dry lips and mouth

–          Flushed skin

–          Dark yellow urine

–          Low blood pressure and increased heart rate

As temperatures continue to rise, here are some tips to beat the summer heat and help you stay hydrated:

  • Always begin exercise well-hydrated.
  • How much water should you be drinking? Well that all depends on your age, gender, and level of physical activity. Drink enough water to satisfy your thirst, but you’ll need more in hot weather, especially if you’re physically active.
  • Whether at work, school, or when you’re out and about, keep water nearby you at all times.
  • When being active in extreme heat, it can be a good idea to supplement water with a sports drink containing electrolytes to prevent low blood sodium. When you sweat, not only do you lose water, but you also lose essential electrolytes. You can also replenish electrolytes with popsicles, which children enjoy.
  • If water begins to get a little uninspiring, coconut water is not only refreshing, but it’s high in magnesium and potassium. At Hotel Mockingbird Hill we drink lots of fresh coconut water because it’s readily available – nothing quenches thirst quite like it!
  • Eat lots of fruits and veggies because they contain varying amounts of water. Watermelon is known for its high water content (90%), but cantaloupe and citrus fruits among others are also rich in water and can help to rehydrate.
  • Make a smoothie by blending some fresh fruits, juice, and ice for a refreshing and healthy treat!
  • An ice cold beer, such as a Red Stripe, can be refreshing on a hot summer day, but it’s dehydrating! When drinking alcohol while in the sun, have a glass of water in between drinks to help you stay hydrated.
  • You can also meet fluid needs with milk and 100% vegetable or fruit juices.
  • Limit drinks with caffeine by choosing decaffeinated drinks more often.




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