We’re officially into the long, hot dog days of summer. The heat and humidity in Maryland is no joke, and with heat advisories this week, it’s even more important to stay on top of our hydration. Water makes up about 60% of our bodies. When we aren’t taking in enough fluids, it shows up in unexpected ways. Headaches, fatigue, brain fog, irritability, muscle cramps and dizziness can all be signs of dehydration. Luckily, we can avoid all that by enjoying a nice tall glass of water several times throughout the day. Staying hydrated also helps our bodies flush out toxins, circulate nutrients and stay regular. Here are my favorite tips to keep your body well-hydrated on these hot summer days.

Start Your Day With Water. Coffee may be the first thing you crave in the morning, but water is really what your body needs. Drink a full glass of water while your coffee is brewing and boost your hydration to start the day.

Drink at Regular Intervals. Sometimes we’re too busy or distracted to recognize that we’re becoming thirsty. When the temps are topping 90°, we can’t afford to “forget” to drink water, especially if we’re exercising or spending time outdoors. Set up a reminder or system that works for you. You could drink a glass every time you get up to use the restroom or set an alert on your phone to take a few sips every 30 minutes. 

Eat Hydrating Foods. About 80% of the liquids we consume comes from drinking water. The other 20% comes from the foods we eat. Cucumbers, tomatoes, watermelon, grapefruit and strawberries all contain 90% water or higher. A tossed green salad or a bowl of fruit salad is a great way to boost your hydration. A hot cup of soup may not sound appetizing when it’s roasting outside, but fresh gazpacho or a cool cucumber soup could be refreshing and hydrating.

Avoid Foods that Dehydrate. Salty foods, sugary foods/drinks, highly processed foods, protein, caffeine and alcohol  can all be dehydrating. Limit your consumption of these foods and drinks. Make sure to drink plenty of water when you eat salt, sugar and/or protein, and drink a glass of water for every cup of coffee or alcoholic beverage you consume. 

Mix it Up! It’s easy to get tired of drinking water all the time. Look for other healthy beverages to add to your hydration. Try mixing it up with a fruit smoothie or some spa water. Water tastes so much more refreshing with some fresh lemon squeezed into it or infused with cucumber slices and mint. Sparkling water with fresh lime is a great happy hour drink. Try coconut water for a slightly tropical taste. It’s packed with potassium, magnesium and other vital minerals to help replace fluids and electrolytes on particularly hot days.

Staying hydrated is a vital part of overall health and will help keep you feeling your best, even in the dog days of summer. So let this be a gentle reminder to drink more water and give your body the hydration it needs. Drink up!