There are so many ways in which to take advantage of the beautiful weather – whether you enjoy jogging through your neighbourhood, taking your dog for a long walk, or just sitting back to sip a cocktail on a patio.

Yet whether it’s an intensive workout or long period in the hot sun, you can easily become dehydrated if you’re drinking too little or losing fluids through perspiration. Dehydration lowers muscle performance, increases the likelihood of cramps, dizziness and nausea, and, in extreme cases, can lead to heat stroke or exhaustion.

Fluid needs vary from person to person, and depend on a number of factors such as your overall diet, how much exercise you get, and how hot and humid the weather is. As a general rule, most adults need six to eight glasses a day.  Fluid needs vary from person to person, and depend on a number of factors such as your overall diet, how much exercise you get, and how hot and humid the weather is. As a general rule, most adults need six to eight glasses a day. But don’t get too caught up on the number of glasses you’re drinking every day. Instead, try these warm weather tips to keep your body refreshed throughout the day:

Jazz up your H₂0.While you don’t necessarily have to down eight glasses a day, plain water is the ideal fluid to keep your body hydrated. It’s calorie free and contains no added sugars, artificial flavours or colours. But if you’re tired of the taste (or lack thereof), you can dress up your water in a number of ways. Try a squeeze of fresh lemon or lime, add a splash of cranberry or grape juice, or even toss in a few crushed mint leaves or cucumber or orange slices.

Make it easy. Often we simply forget to drink throughout the day, or it’s just not that convenient. But even if you’re indoors, it’s still important to take steps to prevent dehydration. Office environments, for example, are notorious for their lack of fresh air and continuous heating or air conditioning, which can be extremely drying to your body. And anyone who is a frequent flyer is likely familiar with the experience of exiting a plane feeling thirsty and having parched, dry lips. To make it easier on yourself, keep a full glass of water on your desk at the office or carry a bottle of water with you when you’re on the go. Don’t wait until you are thirsty – sip continuously throughout the day.

Broaden your options. Most liquid beverages count towards your fluid intake. While you need to be mindful of calories and sugar or artificial sweeteners, you can still keep hydrated by drinking milk, soy beverages, 100% fruit juice, decaffeinated coffee and herbal tea. The exception: alcoholic beverages. If you’re going to enjoy beer, wine or liquor, limit your intake to one drink per day (and follow it up with a big glass of water to replenish any lost fluids!)

Exercise right. As daily activities and fitness routines increase in the summer, we need to ensure we stay hydrated with fluid andelectrolytes. Electrolytes are a group of minerals, including magnesium and potassium. They help maintain fluid balance, stimulate nerve impulses and muscle contractions and maintain acid-base balance (normal pH) in the blood. When active, an electrolyte-enriched fluid is the best way to re-hydrate.

Include water-rich foods. Drinking liquids is the most obvious way to stay hydrated, but there are plenty of foods that can do the trick too. Fruits and vegetables such as citrus fruits, apples, watermelon, celery, cucumbers, zucchini, tomatoes, and carrots are not only rich in vitamins and minerals; they also have a high water composition and therefore count towards your fluid intake. As an added benefit, water-rich foods help you feel full so you’re less likely to overeat – which means they can even help you to maintain a healthy weight.

Hungry for more? Read all our Health and Wellness tips!