As much of the United States faces extreme heat advisories with temperatures reaching up to 109°F, it’s crucial to take precautions to stay safe and hydrated. The National Weather Service recommends staying hydrated, limiting outdoor activities, and checking on the well-being of loved ones during this heatwave.
The Centers for Disease Control and Prevention (CDC) also offers important guidance during heatwaves, advising against consuming caffeine, alcohol, sugary drinks, and very cold beverages. These beverages can lead to fluid loss or discomfort like stomach cramps, especially in high temperatures.
While the CDC’s advice is important for high-risk individuals, it may not apply to everyone. Nutrition expert Jason Eastty explains that moderate amounts of caffeine, up to 400 milligrams per day, do not cause net fluid loss in regular consumers. Habitual caffeine drinkers develop a tolerance to its mild diuretic effect, and coffee and tea can contribute to daily fluid intake.
For those looking for alternatives to coffee during heatwaves, licensed nutritionist Linda Lin recommends matcha as a milder choice. Matcha has less caffeine overall and delivers it more gradually, thanks to the amino acid L-theanine. This results in less of a jittery spike and more calm, focused energy, making it a suitable option for hot weather.
Additionally, staying hydrated with water, oral rehydration solutions, or electrolyte drinks is crucial during extreme heat. Avoiding fizzy drinks, alcohol, and overly sugary juices is important, as they can worsen dehydration. Juicy fruits like oranges, watermelon, cucumbers, and berries are excellent options for hydration and providing natural energy.
While the recommendation to avoid very cold drinks is more about comfort than safety, some individuals may experience stomach cramps in extreme heat or after physical activity. It’s essential to listen to your body and choose beverages that keep you comfortable and hydrated during hot weather.
Overall, it’s important to prioritize hydration and choose beverages that support your well-being during heatwaves. Whether you stick to water, opt for matcha, or enjoy juicy fruits, staying hydrated and comfortable is key to staying safe during extreme temperatures. As the temperatures rise during a heatwave, it’s important to stay hydrated to keep your body cool and functioning properly. While water is always a great option for hydration, there are other smart alternatives to keep you cool and refreshed without reaching for sugary beverages or caffeinated drinks.
One excellent option for hydration is coconut water. Packed with potassium and electrolytes, coconut water is a natural and low-sugar way to rehydrate your body, especially after sweating in the heat. It’s a refreshing and tasty alternative to plain water.
If you’re looking for a DIY electrolyte mix, you can easily create one at home. Simply mix water with a pinch of sea salt, a squeeze of lemon or lime, and a splash of fruit juice. This homemade electrolyte drink will help replenish your body with essential minerals without any artificial ingredients or added sugars.
Another great option for staying cool and hydrated during a heatwave is herbal iced teas. Caffeine-free blends like hibiscus, rooibos, peppermint, or chamomile can be steeped and chilled for a refreshing and hydrating beverage. Hibiscus tea, in particular, may even help lower your body temperature and blood pressure.
For a hydrating snack, reach for water-rich fruits like watermelon, cantaloupe, cucumbers, and oranges. These fruits are over 90% water, making them an excellent choice for staying hydrated. In addition to their high water content, these fruits also provide fiber, vitamins, and natural sweetness, making them a delicious and nutritious way to beat the heat.
So, next time you’re looking to stay cool and hydrated during a heatwave, consider trying one of these smart hydration options. Whether you opt for coconut water, a homemade electrolyte mix, herbal iced teas, or water-rich fruits, you’ll be sure to keep your body happy and healthy while enjoying the summer sun. Stay cool, stay hydrated, and enjoy the sunshine!
