Tips to Stay Cool and Hydrated in the Summer

Snack on fruits that will hydrate you and your family

When compiling your grocery list (or when mentally creating one in your head) focus on buying water rich fruits such as peaches, watermelon, oranges, strawberries, cantaloupe and pineapple. All of the fruits listed have a water content of 80% or more. Fruit is a healthy alternative to popsicles, ice cream and other sugar rich summer treats. Your family will also benefit from the extra water intake!

Increase water intake by scheduling water breaks

Scheduling water breaks sounds thoughtless and unnecessary, however, it can be vital to your health and your family’s health. Small children and older adults are at a higher risk for dehydration. With temperatures across the country reaching the high 90’s, we all can fall ill without proper hydration. Staying aware of water intake can prevent headaches, dizziness and other serious medical emergencies. Make a point to drink a cup of water at the start of even hours during the day (8am, 10am, 12pm..) or while awake. Do not forget to check on your neighbors and relatives who may be alone during the heat waves.

Alcohol and caffeine one to one rule

We all love a cold summer beer at the end of a long pool day, but remember to drink a glass of water with every alcoholic drink. Since the strong heat and the summer sun put you at risk for dehydration, adding alcohol will increase your chance of becoming sick by the heat. Caffeinated drinks such as tea, coffee and soda should also be paired with a glass of water. Keeping the one to one rule in mind during the summer will keep those summer pool parties going all night!

Choose you and your children’s wardrobe carefully

Picking out clothes in the morning may not seem important, however, picking a light weight shirt with light colors can prevent you or your child from over heating in the hot sun. Avoid dark blues and black, and stick with light breathable attire. Choose clothes that will absorb sweat and water quickly in order to prevent unnecessary trapping of heat.

Cool off the car ahead of time

Take the time to cool off the car before your children or any older adult steps in the car. The interior of cars is extremely dangerous on those scorching hot days and can dehydrate and cause sickness to people quickly. Cool off the car and bring several water bottles with you on your trip. If you have a long road trip planned, take frequent breaks where you and your family can rest in shade with plenty of fluids!


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