The water level in our body maintains osmoregulation and acts as one of the main ingredients of most metabolic activities. Be it regulating cellular respiration or maintaining the plasma volume, water is needed in the human body. The excess of the fluid is expelled out of the body in urine and sweat, which increases during summers.

This is why it has become important to stay hydrated during the hot weather season. This article will discuss how you can maintain the water needed in your body.

Helpful tips to stay hydrated during summers

Drink water and plenty of it

The first and foremost way to stay hydrated during the hot weather is to drink water in plenty. Always carry a water bottle whenever you are going out to ensure that you won’t have to depend on the shops for getting a new water bottle. Also, when you are indoors, make sure to set alarms for drinking a glass of water so that you don’t forget this important task because of the busy schedule.

Include more Fluid-Based Foods in your Diet

Not everyone likes to drink water, especially the kids and teens. So, as an alternative, include water-based foods in the diet. You can find information about the same on the internet, but if you wish to get the right knowledge and information, a personal trainer will be helpful. They know about the types of foods you can eat to maintain your body weight and regulate the water content during the summer season. Seasonal fruits like watermelon, grapes, mangoes, berries, peaches, and others will help maintain the water balance. Besides, having salads, coleslaw, raw vegetables, smoothies, and juices will also help replenish the water lost from your body.

Understand the Signs of Dehydration

Everyone needs to know the signs of dehydration. This way, you can increase your water intake when you experience any dehydration symptoms during hot weather. Some of the major dehydration signs you have to look for are:

  • Dizziness
  • Excessive sweating
  • Dryness in the mouth
  • Increased body temperature
  • Nauseatic feeling and vomiting
  • Stomach cramps
  •  Medium to dark yellow coloured urine

Avoid Caffeine, Sugar, and Alcohols

One of the best ways to stay hydrated during the summer season is by avoiding too much alcohol or caffeine. Both these drinks tend to cause dehydration as they reduce your body’s capability to absorb water. Also, they tend to decrease your thirst, thereby preventing you from drinking more water. So, keep a check on the caffeine intake.

Always Maintain your Body Temperature during Exercise.

During the summers, exercising outdoors is not a good idea, especially if you have a heavy-duty fitness chart. Outdoor exercises will expose your body to the sun’s heat, which will cause dehydration and improper body temperature regulation. So, keep the temperature at bay and prevent excess water loss. In addition, train indoors so that you don’t sweat profusely. Suppose you don’t wish to get into an exhaustive exercising routine during the summer season. In that case, you can seek the assistance of a professional Personal Trainer Surrey who can prepare a simple yet, an effective training program for you.


To maintain the water balance in your body, you must take proper fluids and avoid exposing yourself to the scorching heat of the summers. You can use alarms to remind you of drinking water or use a tracker to measure how much water you have drunk and how much more your body needs. With these few clever steps, you will be able to stay hydrated even in mild to extreme hot weather conditions.