1. Bring a water bottle.
Always remind your family to carry a reusable water bottle wherever they go. Instruct them to continually fill this throughout the day to make sure they are meeting the recommended water intake.
2. Next best thing.
If you are looking for an alternative thirst quencher, try fruit juices. You can blend and turn fruits into smoothies. Go for fruits with high water content such as orange, lemon, kiwi and watermelon. Another option would be to try easy-to-prepare fruit teas such as Nestea Lemon, especially when you have no time to whip up your own drink.
3. Eat more fruits and veggies.
These may not be your typical source, but fruits and vegetables are rich in electrolytes and have high water content. Did you know that watermelon is the most water-rich of all with 92% water content? This is a sure way to stay refreshed and hydrated during hot days.
4. Drink more when exercising
Since you are sweating more than you should, exercising during summer requires more water intake. Drink at least 8 oz. of water 20-30 minutes before exercising indoors, and at least 12 oz. if exercising outdoors. During exercise, drink 6 to 8 oz. of water every 15-20 minutes.
5. Watch out for dehydration.
Recognizing the signs of dehydration is important as it can save you and your family from heat exhaustion or even heat stroke. Keep an eye out for potential signs like dark yellow urine, fatigue, headache, and dry skin.
Go ahead and have some fun with your family. Just remember that drinking enough water is one of the small steps you can take to #Wellnessize your summer.