Is it hot enough for you? As a popular meme states, this isn’t what Whitney Houston meant when she wanted to feel the heat with somebody.

I love the summer, but 43C is a little too hot — even for me. As we skim sky-high temperatures in Toronto, one of the questions I’m often asked is: how can I stay hydrated during hot weather? This is such a great question, especially if you’re someone who struggles with fatigue and malaise as soon as the Humidex rises, or happens not to like still, plain water or all that much.

Before we dive in, please know that if you’re thirstier, hungrier, or feel more fatigued than usual this week (or in the coming weeks), that makes so much sense. And there’s a few things you can do to make sure your hydration status is considered to minimize any of those unpleasant side effects.

WHAT IS HYDRATION?

First, “hydration”, just so that we’re on the same page, means keeping your body supplied with enough fluids to support everything it does each day. Some of these functions include:

• Regulating your body temp (e.g, cooling you off when it’s hot)
• Transporting nutrients and oxygen to your cells
• Lubricating your joints
• Maintaining blood volume and circulation
• Supporting digestion (see: constipation)
• Helping your brain and muscles to work optimally (minimize the brain fog)
• Removing waste products via urine and sweat.

So it makes sense, then, that hydration needs increase during a heatwave. Like hunger, thirst is one of the many ways your body communicates its needs—and those needs can change depending on the weather, activity level, illness, and other factors. Cool, huh?

SIGNS YOU NEED MORE FLUIDS IN THE HOT WEATHER

Thirst itself is a pretty great clue that you need more fluids, but it’s also a sign you’re already on your way to dehydrationville. I recommend keeping a water bottle with you throughout the day to sip on to avoid dehydration. But if you’re searching for other signs, you might want to keep a lookout for the following:

• Darker urine
• Dry mouth
• Headache 
• Dizziness 
• Fatigue or simply feeling more tired than expected
• Muscle cramps
• Irritability 

THE ROLE OF ELECTROLYTES IN HYDRATION

While many people believe we only need water for hydration, did you know that we actually need both water and electrolytes? Electrolytes, to put it simply, help your body use and distribute the fluid you are consuming effectively. They include sodium, potassium, chloride, magnesium, calcium, and phosphate. Aiding in fluid balance, they also support nerve signalling (allows your brain to communicate with your muscles), muscle contraction and relaxation, heart rhythm regulation, and pH balance. 

If you drink plenty of water but miss out on electrolytes, you might still feel fatigued, headachy, lightheaded, and simply “not hydrated” despite drinking plenty of fluids. This is more likely when you’ve been sweating heavily or have been in the heat for long periods. At the same time, this doesn’t mean you need specialty products or electrolyte replacements, though they definitely have their place. Powders, sport’s drinks, and supplements are especially helpful if you’re spending hours outdoors, exercising vigorously, working in the heat, experiencing vomiting or diarrhea, or sweating heavily for prolonged periods. I lived without air conditioning for 9 years (the price you pay to live in older rentals), and would supplement with electrolytes and coconut water to offset the fatigue. I would also pack electrolytes if I was headed on a beach getaway or planning to spend a lot of time outdoors while travelling. Like other endo warriors, I also find them helpful at times during endo flares in fighting fatigue and pain.

For most day-to-day activities, eating a variety of foods and drinking water (or other non-alcoholic, non-caffeinated beverage) is usually enough.

FAVOURITE WAYS TO STAY HYDRATED DURING A HEATWAVE

But what if you don’t care for water all that much? Here are a few of my tried-and-true options for staying hydrated during the warmer months:

• Add some kind of flavour to your water to add interest (e.g.  fresh lime juice and a pinch of salt, lemon juice, small handful of frozen fruit, a handful of mint or other herb, a splash of juice, Mio/True Lemon products, etc.)
• Ice a pitcher of your favourite herbal tea
• Stock up on coconut water, sparkling water, or flavoured sparkling water
• Make watermelon slushies (blend frozen watermelon with a lime and a bit of water if needed)
• Add milk or plant milk to your iced coffee 
• Make a salad with watermelon, feta (or tofu feta), cucumber, and lime juice 
• Have soup or gazpacho with lunch or dinner 
• Enjoy a fruit and/or vegetable smoothie for breakfast or as a snack
• Keep freezies or popsicles on hand (they even make sugar-free and low-sugar options for those with blood sugar concerns). You could also make your own. 
• Add an electrolyte packet or serving of homemade electrolyte mix to a bottle of water if you plan on spending a lot of time in the heat (e.g., outdoors sports, long walks, days at the beach or pool). Here’s a recipe to make your own.
• Eat enough food overall (e.g., at least 3 meals and 1-3 snacks)

WHAT IF YOUR APPETITE IS LOW IN THE SUMMER?

This is so, so normal during a heatwave! It’s so common to crave lighter meals, to feel less hungry, or to feel totally averse to food during hot days. Surprisingly, some people become hungrier as their body uses more energy to regulate itself. If you lose your appetite, though, what can you do?

Consider consuming easy meals and snacks that require little cooking. 

Some of my favourite heatwave food options include:

• Yogurt with berries and granola 
• Pasta salads 
• Smoothies
• Open-faced sandwiches
• Noodle bowls
• Cold chicken, egg, or fish salad with crackers and fruit
• “Sub in a tub” with your chips of choice
• Cowboy caviar with corn chips and avocado
• Snack plates (e.g., crackers, pita chips, bread, cheese, meats, smoked tofu,  shrimp cocktail, canned fish, nuts, veggies and dip, fresh and/or dried fruit, nut butters, pickles, olives, etc)
• Nachos with veggies and leftover meat, black beans, or pinto beans
• Tacos with filling of choice (rotisserie chicken or refried beans are great pre-cooked options)
• Eggs and toast with fruit or a side salad 
• “Bowls” with fresh vegetables, a pre-cooked starch (e.g., rice or quinoa packet), protein of choice, and a sauce or vinaigrette
• Sandwiches or wraps
  • Rotisserie chicken = Chicken caesar wraps, dill pickle chicken salad, BBQ chicken wrap, BLT wrap with chicken, Greek chicken wraps with tzatziki, pesto chicken with sliced tomato and mozzarella)
  • Veggie wraps with goat’s cheese and/or hummus
  • Black bean and cheese wrap 
  • Ham and cheese sandwich/wrap
  • Smoked tofu with hummus sandwich/wrap
  • Salmon, tuna, chickpea, or egg salad sandwich/wrap

During a heatwave, it’s completely normal to need more fluids, more electrolytes, more rest, or different foods than you usually do. Heat, like extreme cold, changes what our bodies need, and responding to those shifting needs is a form of body attunement. It’s not about “hydrating perfectly” so much as it is noticing how you feel when you’re dehydrated or drinking less water than you need, picking up on your unique cues, and trying your best to meet your needs in a world that doesn’t always encourage you to respond to them. Responding to those cues is one small but meaningful way we build trust with our bodies over time. If you want assistance recognizing and responding to your internal cues, I encourage you to schedule a complimentary call by clicking here.

What questions do you have about hydration?

Keep Reading:

• GLP-1s and Binge Eating: Why You’re Still Struggling
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• Stop Binge Eating: Why Willpower Isn’t the Answer
• Food Restriction: 4 Types – Nervous System Restriction