16 Tips to Avoid Dehydration in Hot, Dry Weather

Bonus Tips: Quick Fixes for Dry Sinuses

Sometimes you’re not seriously dehydrated, but you’re feeling dried out. If you’re away from home, you may not be able to do anything about the indoor or outdoor humidity levels. These quick fixes will bring you some comfort.

1. When you’re not seriously dehydrated, but your sinuses or throat are feeling dry: soak a washcloth under hot water from the tap, wring it out, and put it over your face. Breathing through the damp washcloth will get steam into your nose and throat.

2. Make a “steam tent” by running the hottest possible water in the sink, leaning over it, and putting a large towel over your head and the edges of the sink to keep the steam in.

This is a time-honored technique for fighting coughs, colds, and congestion, but it works just as well to rehydrate your sinuses.

3. Breathe deeply while you’re in the shower or tub. All that steam can help to rehydrate your sinuses and your skin.

4. Keep saline products on hand, which are easy to carry with you. These include mists and gels that help moisturize your nasal passages and throat.

Bonus Tips: Quick Fixes for Dry Sinuses

Sometimes you’re not seriously dehydrated, but you’re feeling dried out. If you’re away from home, you may not be able to do anything about the indoor or outdoor humidity levels. These quick fixes will bring you some comfort.

1. When you’re not seriously dehydrated, but your sinuses or throat are feeling dry: soak a washcloth under hot water from the tap, wring it out, and put it over your face. Breathing through the damp washcloth will get steam into your nose and throat.

2. Make a “steam tent” by running the hottest possible water in the sink, leaning over it, and putting a large towel over your head and the edges of the sink to keep the steam in.

This is a time-honored technique for fighting coughs, colds, and congestion, but it works just as well to rehydrate your sinuses.

3. Breathe deeply while you’re in the shower or tub. All that steam can help to rehydrate your sinuses and your skin.

4. Keep saline products on hand, which are easy to carry with you. These include mists and gels that help moisturize your nasal passages and throat.

Dehydration is a serious issue that can lead to many unpleasant and even dangerous health issues. From headaches and fatigue to heat exhaustion and organ damage, the risks of not drinking enough fluids in hot, dry weather are very real.

Severe dehydration can even cause organ failure and death. Fortunately, with a little preparation and mindfulness, you can take steps to ensure your body stays properly hydrated, even in the most sweltering conditions.

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Most of the time, we drink when we’re thirsty, and that’s enough to keep us hydrated. But once in a while, dehydration can catch up to you unexpectedly.

This usually happens when you’re working out harder than you realize, or when the weather is hot, because you can loose more fluids than you realize under those conditions.

It also happens during the winter time, if you spend most of your time in buildings with central heating systems, which take humidity out of the air.

Children and the elderly are at the highest risk for getting dehydrated. Kids often get so caught up in playing that they forget to drink. Here are some tips for keeping yourself and those you love hydrated.

How to Stay Hydrated in Hot Dry Weather

Tip 1: Drink Water Consistently Throughout the Day

The most obvious and effective way to prevent dehydration is to drink water regularly. Forget the myth about needing 8 ounces of water per day. Like the 10,000 steps idea, that was just something someone made up for marketing.

But it’s good to sip water consistently through the day, rather than waiting until you feel thirsty and drinking a whole glass at once.

Tip 2: Watch Your Indoor Humidity

You don’t need to be out in the sun to get dehydrated. Watch your indoor humidity levels, if you have a monitor for them. If not, be aware of when your sinuses feel dry, and take steps to increase humidity, such as:

• Using a humidifier for your home or the rooms where you are spending time.
• Keep some water simmering in a pot or tea kettle on the stove to keep your home at normal humidity levels.

Tip 3: Carry a Reusable Water Bottle

Having a water bottle on hand at all times makes it much easier to stay hydrated. Choose a reusable bottle that’s easy to refill and keep it with you throughout the day, whether you’re at work, running errands, or enjoying outdoor activities. Seeing the bottle as a constant visual reminder can help you remember to take regular sips.

Tip 4: Eat Water-Rich Foods

You can also boost your hydration by eating water-rich foods into your diet. Things like watermelon, cucumbers, citrus fruits, tomatoes, and leafy greens all contain quite a lot of water.

Tip 5: Limit Dehydrating Beverages

If you’ve heard coffee and tea take out more water than they provide, this isn’t true. They are less hydrating than water, but they are hydrating. Be aware of this and switch to water if you feel the need.

Alcoholic beverages can also contribute to dehydration. Try to limit your intake of these types of drinks, especially in hot weather, and always be sure to balance them with plenty of water.

Tip 6: Replenish Electrolytes

Sweating also depletes your body’s electrolyte stores. Electrolytes like sodium, potassium, and magnesium are essential minerals that help regulate fluid balance and muscle function.

To replenish what’s lost through perspiration, consider adding electrolyte-rich foods or supplements to your diet, such as bananas, avocados, nuts, and sports drinks.

It may seem counterintuitive, but when you’re drinking plenty of water and still not feeling hydrated, what you need is likely a little bit of salt. Salt isn’t the villain it’s made out to be. Enjoy some olives, pickles or even potato chips, which contain B6 and potassium along with salt.

Tip 7: Adjust Your Activity Level

Strenuous exercise or physical labor in the heat can cause you to sweat profusely and lose fluids rapidly. Try to schedule these types of activities for the cooler parts of the day, such as early morning or evening.

If you have to be active in the midday heat, be sure to take frequent water breaks and consider reducing the intensity or duration of your workout.

Tip 8: Wear Lightweight, Breathable Clothing

The type of clothing you wear can also impact your body’s ability to regulate temperature and stay hydrated. Lightweight, loose-fitting fabrics allow for maximum airflow and breathability. Natural fibers like cotton, linen, and moisture-wicking synthetics can help keep you cool and prevent excessive sweating.

Tip 9: Get in the Shade

Exposing your skin to direct sunlight can significantly increase your risk of dehydration, as the heat and UV rays can cause your body to lose fluids more quickly. Whenever possible, seek out shaded areas or build in breaks from the sun. Wear a wide-brimmed hat and use an umbrella or canopy to provide additional protection.

Tip 10: Take Frequent Breaks

If you must be outdoors in hot, dry weather for an extended period, be sure to take regular breaks to rest and rehydrate. Find a cool, shaded spot to sit or lie down, and drink water or electrolyte-rich beverages during these breaks. This will help your body regulate its temperature and replenish the fluids it has lost.

Tip 11: Monitor Your Urine Color

One of the easiest ways to gauge your hydration level is to pay attention to the color of your urine. A light, pale yellow color indicates that you’re well-hydrated, while a dark yellow or amber hue suggests that you need to drink more fluids. If your urine is clear or nearly colorless, you’re likely over-hydrated, but this is generally less of a concern than being dehydrated.

Exception: if you take turmeric, quercitin or vitamin B supplements, your urine will stay a definite yellow most of the time. Observe and monitor to learn what’s normal with your body.

Tip 12: Avoid Waiting Until You Feel Thirsty

As mentioned earlier, thirst is a late indicator of dehydration. By the time you feel thirsty, your body has already lost a significant amount of fluid. To stay ahead of the curve, make a conscious effort to drink water regularly, even if you don’t feel an immediate need for it.

Tip 13: Mist Your Skin with Water

When the air is hot and dry, your body can lose moisture through evaporation from your skin. To counteract this, carry a small spray bottle and mist your face, neck, and arms periodically. The cooling effect of the water evaporating from your skin can help lower your body temperature and reduce fluid loss.

Tip 14: Consume Hydrating Snacks

In addition to water-rich foods, there are a variety of hydrating snacks that can help you stay hydrated in hot, dry weather. Things like frozen grapes, popsicles, and fruit-infused water can provide a refreshing boost of fluids and electrolytes. Keep a stash of these types of snacks on hand for easy access throughout the day.

Tip 15: Avoid Salty and Sugary Foods

While it’s important to replenish electrolytes, you’ll want to be mindful of your intake of salty and sugary foods, as they can actually contribute to dehydration. Yes, you need some salt to retain the water you’re drinking, but it’s a balancing act.

Be aware that processed snacks, fast food, and sugary drinks can contribute to dehydration.

Tip 16: Listen to Your Body

Ultimately, the best way to avoid dehydration is to tune in to the signals your body is sending you. Pay attention to symptoms like headaches, dizziness, fatigue, and muscle cramps, as these can all be signs that you’re not getting enough fluids.

If you start to experience any of these, immediately stop what you’re doing and rehydrate. It’s also a good idea to consult with a healthcare professional if you have any concerns about your hydration levels or risk of dehydration.

Bonus Tips: Quick Fixes for Dry Sinuses

Sometimes you’re not seriously dehydrated, but you’re feeling dried out. If you’re away from home, you may not be able to do anything about the indoor or outdoor humidity levels. These quick fixes will bring you some comfort.

1. When you’re not seriously dehydrated, but your sinuses or throat are feeling dry: soak a washcloth under hot water from the tap, wring it out, and put it over your face. Breathing through the damp washcloth will get steam into your nose and throat.

2. Make a “steam tent” by running the hottest possible water in the sink, leaning over it, and putting a large towel over your head and the edges of the sink to keep the steam in.

This is a time-honored technique for fighting coughs, colds, and congestion, but it works just as well to rehydrate your sinuses.

3. Breathe deeply while you’re in the shower or tub. All that steam can help to rehydrate your sinuses and your skin.

4. Keep saline products on hand, which are easy to carry with you. These include mists and gels that help moisturize your nasal passages and throat.