Staying hydrated is key to enjoying life in the heat.

Story by Judy Goppert

Roll out those lazy, hazy, crazy days of summer; those days of soda and pretzels and beer. Nat King Cole first crooned this tune, and it is sure to bring a smile to your face.

We all know that swimming, running, and simply sitting on the porch can leave us parched. We reach for soda, water, anything to quench that thirst. Beer and alcohol may be a part of celebrations, but they don’t give you the hydration your body needs. Moderation is key, right?

Think of how water beads and glistens on the leaves of your plants after it rains. This provides them with moisture to feel renewed and refreshed. When we shower, it is a good idea to apply moisturizer on our skin while it is still wet, as it helps it retain moisture as the lotion is absorbed.

WATER! That is the number one key to hydration.

Studies show you can live without food for about three weeks, but you cannot live without water for even a fraction of that time. Why? Because at least 60% of the adult body is made of water, and every living cell needs it to keep functioning. Water performs a wide array of important roles in the human body, including acting as a lubricant for joints, regulating body temperature through sweating and perspiration, helping flush waste, and helping with sleep.

According to Claude Piantadosi of Duke University, you can survive 100 hours without drinking water at an average outdoor temperature. If it’s cooler, you can go a little longer. If you are exposed to direct sunlight, it’s even less. Therefore, if you do physical activity or are out in the sun for too long, water is absolutely a necessity to compensate for the water lost when you sweat. A good rule of thumb is to drink eight cups of water daily.

So, when you can’t drink water all day, what other ways can you stay hydrated when the summer heat intensifies and the sun shines bright? When you’re on the go, what you wear plays a role in staying cool. Cooling towels are an excellent way to stay refreshed, whether you’re watching a ball game or lounging in the sun. Many can be frozen and then worn around the neck. Wide-brim hats shade your face and shoulders, providing a bit of relief.

After a hot day, a cool shower is a great refresher. You slip into bed feeling great, only to wake up sweaty. Cooling sheets are the solution you’re looking for. They keep you cool, dry, and comfortable throughout the night with their moisture-wicking technology.

Other ideas would be to sip on electrolyte drinks that pack vitamins and nutrients while amplifying hydration, such as electrolyte powders and mixes, and flower teas.

Flowers are naturally rich in antioxidants, often contain zero calories and are naturally caffeine-free. Some favorites include chrysanthemum tea, known as a cleansing and detoxing herb, with a light touch of herbal notes. Another is rose tea, which varieties include organic, rosebud, and rosehip. Roses smell amazing, have high vitamin C content, are anti-bacterial, anti-inflammatory, and anti-septic.

Coconut water is a naturally sweet drink when you’re craving something besides plain water. It is also more beneficial than plain water after exercise as it can provide enough sodium to replace the salt lost with sweat.

Now is the time to indulge in summer’s wonderful fruits. Some exceptionally high in water content include watermelon, honeydew melon, pineapple, cantaloup, peaches, strawberries, oranges, grapefruit, or any citrus fruits.

Don’t forget the vegetables, including celery juice, which is very hydrating. Add these to salads, smoothies, and keep some cool for quick snacking.

Something we all should do is drink water before meals. Calorie-free, it helps you burn more calories and may suppress your appetite, all helping with weight loss. Drinking water before eating makes you feel fuller; therefore, you eat less while feeling satisfied.

Keep that refillable water bottle handy, in your backpack, car, gym bag, and stroller. This reduces waste and promotes sustainability, while saving you time and money by not having to buy water. Remember to flavor your water like you’d find in hotels. Add a few fresh lemon or orange slices for a whole new flavor! This will soothe your mind, keep you hydrated, and give you a feeling of being on vacation.

Cheers to a great Kansas City summertime!