We’ve all heard before that hydration is an important part of staying healthy, but many of us don’t follow through with healthy hydration habits. During the busy summer months, it’s easy to put hydration on the back burner and go about your day. You may even be dehydrated without knowing it! Follow these simple steps to avoid dehydration this summer.

Drink Water

This sounds obvious, but it’s something that people need to be reminded of. You should be drinking at least 1 cup of water every 20 minutes. Some people will require even more than that if they’re engaged in demanding physical activity. Drink water even when you don’t feel thirsty to help stay properly hydrated. Don’t turn to sports drinks in place of regular water. They may taste better, but they’re filled with calories and sugar you don’t need! Create a habit of enjoying the water with each of your meals and snacks throughout the day. The more you incorporate water into your daily routine, the easier it will be to maintain proper hydration levels.

Stay Cool

Of course, staying hydrated is easier when you aren’t constantly sweating. Lower the amount you sweat this summer by staying as cool as possible. You should avoid direct sunlight and seek shelter in the shade whenever you get the chance. Take regular breaks in air conditioning or near a fan to help cool off quickly. If you have to stay in the sun, utilize light clothing and damp cotton materials to cool you off.

Monitor Your Symptoms

Your body will clearly tell you if you’re receiving enough hydration. Fatigue, a lack of sweat, and dark-colored urine are some of the most obvious signs of dehydration. If you notice any of these symptoms, it’s time to start increasing your water intake. You can utilize fresh fruits and vegetables in addition to the water that you drink to get dehydrated quicker. Continue to monitor your symptoms as you spend time in the heat. The quicker you notice signs of dehydration and address them, the better!

Remind your friends, families, and coworkers to stay hydrated as they enjoy the summer weather with you this year. Make staying hydrated easy by purchasing reusable water to carry around with you. If you’re still struggling, you can even use an app to monitor how much water you’re taking in each day. You may be shocked to realize it isn’t as much as you thought!