Medically the review by Lauren Castiello, MS, AGNP-C — composed by Brian Krans and also the Editorial Team — update on July 6, 2021

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There’s a lot to do when the weather is right: family members picnics, a homerun derby on the soft ball field, limitless hours ~ above the golf course, or hover in her backyard hammock.

However, too lot fun in the sun deserve to be dangerous. Too much heat exposure can reason dehydration. Dehydration, in turn, can cause dangerous conditions, together as:

heat crampsheat stroke, which is also called sunstroke

Combating the toy fee of the heat and also sun on your body will keep you healthy and balanced and active all summer long. Try a few of these simple precautions, and you’ll still be going strong as the leaves start to turn.

You are watching: How to avoid dehydration in hot weather

What come wear in the heat

The way you dress have the right to go a long method toward keeping you comfortable when you’re exterior in the heat. Make certain you lug the following items:

The right kind of clothing

A loosened white linen shirt isn’t just fashionably conscious — it’s additionally intelligent because that hot, clear days. Dark apparel absorbs much more heat, and tight apparel don’t permit sweat — her body’s natural cooling system — evaporate.

Cotton is another good fabric come opt because that in the heat.

Choose irradiate colors end darker ones if your main goal is staying cool.

Sun-protective clothing

There’s a difference in between the kind of clothes that keeps friend cool in the heat and the form of clothes that keeps you safeguarded from ultraviolet (UV) rays.

If protection from the sunlight is her goal, select dark or shining colors instead of white or pastels. Lock absorb more heat, which avoids the rays from penetrating your skin.

Dry clothes are an ext protective than wet clothes. Strictly woven clothes, or man-made fibers, such as polyester and rayon, provide an ext sun security than loose woven clothes.

You can even take it one action further and also invest in sun-protective clothing. Sun-protective fabric uses special dyes and chemicals to block harmful UV rays.

Sun-protective items, like clothing, are given an ultraviolet protection aspect (UPF) rating based on how lot UV radiation they enable to penetrate the skin.

If a product has a UPF that 15, about 6.7 percent (or 1/15) the the sun’s rays will reach you.

A UPF rating the 15 is generally considered good. However, an object must have a UPF of at the very least 30 to get the Skin Cancer Foundation’s Seal the Recommendation.


Sunglasses are chic and functional. They protect against UV rays from scorching her corneas and will safeguard your eyes for many more summers come come.

According come the American Academy of Ophthalmology, you have to pick sunglasses the block 99 come 100 percent of UVA and also UVB rays.


A hat is a smart and practical summer fashion choice. Cram on a wide-brimmed hat prevents UV rays indigenous hitting the perceptible spots on her face, and it keeps your skin feather wrinkle-free.

The Skin Cancer structure recommends that brims and also brills be at least 3 inches large (or 2.5 inches for babies and also toddlers).


Nothing knocks an excellent days off a summer calendar prefer a nasty sunburn. Once outdoors, usage sunscreen through a sun protection aspect (SPF) the at least 30. Usage a higher-rated, waterproof sunscreen if you’ll be poolside or the end on the beach.

Some ingredient that may be an especially effective versus sun damage and burns include:

avobenzoneecamsuleoxybenzonetitanium dioxide

Don’t forget to cover locations that burn easily: the nose, ears, shoulders, and back of the neck.

Lip balm

Just like exactly how sunscreen protects the remainder of your skin, a lip balm with SPF protection blocks out the sun and also keeps in moisture for your lips — great for a day on the lake or while you’re functioning on the summer romance.

The warmth makes you sweat, i m sorry cools girlfriend down. However, that also means you’re constantly shedding fluid.

Here’s how to continue to be hydrated:

Sip water throughout the day

Don’t wait till you’re thirsty! Drink water transparent the job to prevent dehydration or over exhaustion.

Use the shade of your urine to guide whether you’re hydrated sufficient — the clearer, the better.

Choose sugar-free juice

All-natural juice without included sugar no only offers hydration, yet it likewise has necessary nutrients to keep you active and nourished in warm weather. Vitamin C is just one that them.

Check the label on the juice bottle and make sure it says “100 percent juice with no sugar added.”

Avoid alcohol

While an ice-cold cocktail — complete with a little document umbrella — can sound an excellent on the beach, it won’t be as refreshing to her body. That’s because alcohol just dehydrates you more.

If you can not barbecue without a brew, drink a bottle of water in between each alcohol addict beverage to remain hydrated.

Like alcohol, caffeine additionally has a reputation for being dehydrating. However, caffeine should be fine to consume in middle amounts, even in the heat.

Did girlfriend know?

Coffee might be simply as hydrating as water, at the very least according come a little 2014 examine of male coffee drinkers.The research was separation into short two trials. In one trial, the attendees received practically 3.5 cup of coffee a day. In the other trial, they obtained water.At the finish of the study, the researcher didn’t observe any far-reaching differences in metrics that would certainly signal dehydration, together as complete body water or 24 hour urine volume.

The food you eat deserve to also aid you remain cool. Try adjusting her diet so the it includes the following:

Fresh produce

Fruits and vegetables are straightforward to digest and also often high in water content. Salads and also other dishes well-off in seasonal develop will store you emotion light and also hydrated, too.

Hydrating foods and also beverages include:

Spicy foods

Popular in warm climates, the tingling feeling and accompanying sweat resulted in by eat spicy foods items has a purpose: The sweat in reality cools your body down.

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A small cayenne pepper or salsa can add a lot of flavor to any kind of meal.

Low-fat meats

Fat takes much longer for her body to digest and carries a greater salt content, i beg your pardon can add extra strain on your body when you require it maximized because that efficiency. Spend too much salt likewise increases your danger for dehydration.