10 ways to hydrate in hot weather

Is this what your body feels like today?

Here in the Northeast, we've hit some scorching weather.  In order to take care of yourself in this heat, it is crucial that you hydrate.  You don't just lose water when you sweat, you also lose salts.

Although it's true that most Americans eat too much sodium through processed foods, salt itself is not inherently unhealthy. In fact, your body needs salt in order to function properly and in order to absorb the fluids that you are drinking.  When you are dehydrated, replacing salt in the body is just as important as replacing water.  (You don't need much, but you do need some.)

The important thing to remember is that if you're thirsty, you're already dehydrated.  In order to not get sick from the heat, you need to be replacing the fluid in your body at a rate faster than that of your thirst.

Here are some tips on keeping yourself hydrated and healthy during this heat. I recommend trying several of them in tandem.

1) Keep a big water bottle or pitcher by your desk
Most of us forget to drink water while we're working.  We get sucked into a project, and before we know it, it's 3 hours later and we're thirsty.  Nip this in the bud by preparing for your day with a big pitcher or bottle of water nearby.  This way you don't have to remember to get up.

2) Stay clear of caffeine.
Caffeine in coffee, tea, or soda will dehydrate you faster.

3)Drink Mineral Water or Seltzer Water
Mineral water often has naturally-occurring salts that will help replenish the electrolytes you've lost from sweating.  Although seltzer water doesn't have salts, I find that the bubbles  and flavor make it an easy way to drink more water.  Stay clear of sparkling water that has sugar added or zero-calorie sweetener.

4) Add fruit and a sprinkle of sea salt to your water
The salt will help you absorb the water faster, and the fruit will give your water a little flavor.  This can be done with lots of fruits (and even some veggies!) If you're new to this, try the following: lemons, limes, oranges, grapefruit, melon, mint, cucumber, celery, strawberries, pineapple, peaches, or experiment with your own.

5) Drink Coconut water (or add Coconut water to your water)
Coconut water has natural electrolytes which will allow you to hydrate faster.

6) Drink Herbal Iced Tea
Herbal Iced tea has no caffeine, and also no sugar if you can find a place that makes it from scratch.  Herbal iced tea is refreshing over ice, and can help you drink water faster.  (Insider tip: my friendly Starbucks Barista told me this morning that they can brew ANY of their herbal teas iced if you're willing to wait.  Booyah!)

7) Try drinking Ultima
We drink this in my house instead of sports drinks because it does not spike blood sugar, but still supplies the body with electrolytes.  We buy ours through amazon. (Subcribe & Save, baby!)

8) In a pinch, drink a Sports Drink
As you know by now, I believe that sweet things should be saved as a treat and that treats should not be consumed every day.  Sports drinks like Gatorade and Vitamin Water have TONS of sugar, and should also not be drank every day.  Consuming excessive amounts of sugar ABSOLUTELY leads to weight gain, obesity, and diabetes.  That being said, I do occasionally drink these.  The sugar is not good for you and the electrolytes are synthetic, but if the choice is a sports drink or passing out, the sports drink is a better choice.  If you must, use one of these drinks to get you through until you can get to one of the other options mentioned above.  Don't drink multiple of these drinks per day, as they are ultimately very bad for your health.

9) Eat Fruit
Naturally juicy with lot of healthy fiber.  Eating fruit will help your body get fluid naturally.

10) Eat Sushi!
If you like sushi, you're in luck.  The humid weather is the perfect time for eating soy sauce. The salt will help your body replenish electrolytes that it's lost from sweating.  So enjoy, but don't forget the water.