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5 simple rules to stay hydrated during the summer

2025-06-17 16:53:00, Shëndeti CNA

Summer is the season we all look forward to, with longer days, warmer weather, and fun outdoor activities. But as temperatures rise, staying cool and hydrated becomes more important than ever. Whether you're lounging by the pool, hiking in the mountains, or simply enjoying a day at the beach, keeping your body cool and properly hydrated helps you stay healthy and energetic.

1. Drink plenty of water

Hydration is key to surviving the hot summer months. When the temperature rises, your body sweats more to regulate its temperature, leading to water loss. That's why it's important to drink enough water throughout the day. Aim to drink at least 8 glasses of water a day, and increase your intake if you're spending time in the heat or engaging in physical activity. Carry a water bottle with you wherever you go and drink regularly.

2. Eat hydrating foods

In addition to drinking water, you can also stay hydrated by eating foods that are rich in water. Fruits and vegetables like watermelon, cucumbers, strawberries, oranges, and celery are not only hydrating, but they are also packed with vitamins and antioxidants that boost your immune system. Keep a bowl of fruit salad or vegetable snacks nearby to enjoy throughout the day.

3. Avoid sugary and caffeinated drinks

While iced tea, soda, or coffee may seem refreshing, they can actually contribute to dehydration. Sugary and caffeinated drinks increase your body's need for water and can lead to a drop in energy. Instead, opt for natural drinks like coconut water, herbal teas, or infusions made with fresh fruit. These not only help you stay hydrated, but they also provide additional nutrients.

5 simple rules to stay hydrated during the summer

4. Wear light, moisture-wicking clothes

When it's hot outside, the right clothing can make all the difference. Choose lightweight, moisture-wicking fabrics like cotton, linen, or moisture-wicking materials that allow your skin to breathe and sweat to evaporate. Wearing light-colored clothing can also help reflect the sun's heat, keeping you cooler than dark-colored fabrics.

5. Use sunscreen regularly

Sunscreen is a must in the summer, no matter how short your sun exposure is. UV rays can damage your skin even on cloudy days, leading to sunburn, premature aging, and even skin cancer. Choose a broad-spectrum sunscreen with SPF 30 or higher and apply it generously to all exposed skin every 2 hours, or more often if you're swimming or sweating. Don't forget to protect your lips with a lip balm that contains SPF. /CNA