When the sun is shining, you need a refreshing beverage, in addition to your water of course. You need to have water on you all day during these hot summer days, but you can enhance your hydration efforts, while delivering some much needed nutrients and electrolytes to your body, with this peach mango agua fresca. What is an agua fresca, you ask? The literal translation means “fresh water,” and it is a light, non-alcoholic beverage popular in Mexico and Central America.

Traditionally, an agua fresca blends fresh fruit with water and some sort of sweetener, typically a lot of sugar, and maybe a hint of lime juice, depending on the recipe. What separates this agua fresca recipe from the others is that it does not contain an entire bucket of sugar. The natural sweetness from the peaches is all you need, but you can add the optional agave nectar if the beverage is not sweet enough for your liking. You may also prefer the agave nectar if the lime you use has a little extra zing or zest to it, meaning it is tarter than you expect.

Unlike other juicing recipes, this one does not require a juicer. Blend everything together in a blender until it is very smooth and you no longer see any bits of peach or ginger. To serve, you have to pour the mixture through a cheesecloth or nut milk bag to avoid taking large gulps of peachy ginger pulp.

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Do you feel a bit of brain fog in these hotter months? It’s logical to think that your sleep pattern may be to blame, but the heat may have a bigger influence on brain health than you realize. A few summers ago, researchers in Boston studied young adults living in college dorm rooms during a heat wave. Some of the participants had central air conditioning (AC) and slept in a 71-degree Fahrenheit (F) environment. Other participants did not have AC and the room averaged 80 degrees F.

For nearly two weeks of the study, students took a few tests every morning administered via their cell phones. The students who had to sleep in the hotter environment performed measurably worse on the tests than the students who slept in the cooler environment. One of the tests involved math, requiring simple addition and subtraction. A second test, the Stroop test, jumbled words and colors. If the participants saw the word “red” in a blue circle, they had to respond “blue,” according to the study authors. 

If your reaction time is slower, then you may get tripped up more easily on certain questions. Researchers behind the study found that heat slows your reaction time. In fact, they saw reductions in the order of 10% in response times and accuracy. Part of that may stem from interrupted sleep, or lack of sleep. When the sleeping environment is hotter and you are not accustomed to heat, it is much more difficult to get quality sleep. That said, a body of research suggests that the heat itself interferes with cognition. 

What Does Other Research Say?

A similar study from 2021 documented reduced cognitive performance at temperatures of 79 degrees F. As the temperatures rose during the study, researchers observed lower activity in the parasympathetic nervous system, which is the anti-stress system that can help you remain calm. Additionally, researchers noticed that oxygen saturation levels in the blood were much lower at higher temperatures. That most likely explained the reduction in cognitive performance. 

Other studies found that higher temperatures in an office setting made office workers score lower on standardized tests. One of those studies found that productivity in the workplace was higher when the air temperature averaged 72 degrees F. Productivity began to decrease once temperatures reached the mid-70s. Additional research found that high school students performed more poorly on standardized tests when the days were hotter. Hotter days also made students more irritable or moodier, which may result from elevated cortisol levels. Too much cortisol in the body can induce frequent stress responses. 

Given that extreme heat waves are more common nowadays, health experts are more interested in understanding how heat can influence mechanisms that influence anxiety-related problems and mood. A study from 2022 found that hospital visits for mental health-related issues rose during extremely hot weather. That is consistent with what a lot of physicians explain. 

How Do You Combat The Effects Of Heat?

First and foremost, you need to hydrate as much as possible when the weather is hot. In hotter weather, you lose more sweat, so you have to replenish those fluids. In addition to water, drink electrolyte beverages (preferably not sugary sports drinks) that help replenish lost nutrients. In regards to the first study we discussed at the beginning of the article, students that slept in hot rooms drank less than six glasses of liquid per day. Prior research showed that being slightly dehydrated led to impaired cognitive performance. Drink plenty of water to keep your physical and mental health working optimally!

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One of the scariest things about heat stroke is that people are not aware of when they are in danger until it’s too late. By the time symptoms occur, you are too confused or delirious due to nerve damage. If you want to ensure that your health is never in harm’s way during hot weather, take preventative measures to hydrate the body and keep yourself cool. Additionally, avoid actions that increase your risk of developing heat stroke, such as engaging in hot yoga or exercising in direct sunlight. 

What Is Heat Stroke?

Heat stroke is a serious, potentially life-threatening condition that occurs when the body is no longer able to regulate its internal temperature. That causes core temperature to rise rapidly, typically to temperatures above 104 degrees Fahrenheit. That is considered a medical emergency and requires immediate attention to save your life. Without prompt treatment, heat stroke can result in organ damage, brain injury, or even death. The two primary types of heat stroke are:

• Classic (non-exertional) heat stroke: This type of heat stroke affects vulnerable populations, including young children, older adults, and people with chronic illnesses. It usually occurs after prolonged exposure to high temperatures in poorly ventilated areas during heat waves. You do not need to physically exert yourself to develop this type of heat stroke. 
• Exertional heat stroke: This type of heat stroke affects healthy, active individuals, especially military personnel, laborers, and athletes. They perform intense physical activity in hot and humid conditions, and heat stroke can progress rapidly. 

Once the body’s core temperature rises, all of the innate processes that are in place to regulate core temperature break down. That creates serious, life-threatening problems, such as loss of consciousness or organ damage. If the heat index is higher than 90 to 95 degrees Fahrenheit, the number of deaths caused by heat illness increases. Do your best to stay cool and prevent heat-related illness and heat stroke with the following tips. 

Avoid Sugary Drinks, Caffeine, And Alcohol

Hydration is the goal when the weather is hot, so there is no sense in drinking beverages that dehydrate the body. Avoid sugary drinks, alcohol, and caffeine because they dehydrate the body by increasing urination and expediting electrolyte loss. Consuming too much sugar can also lead to inflammation, which makes heat stroke even worse. Sports drinks are marketed to keep you hydrated during physical activity, but many of them contain excess sugar and added chemicals. Opt for a natural electrolyte drink instead, such as unsweetened coconut water, mineral water, and even pickle juice. 

Check Your Medications

There are many medications that can increase the risk of heat stroke. The reason for this is because they affect how the body reacts to the heat, or they interfere with your salt and water balance. Some medications that can alter the body’s ability to deal with hotter temperatures are:

• Laxatives 
• Diuretics
• Antihistamines
• Antibiotics
• Medications for seizures
• Antipsychotics 
• Antidepressants
• Drugs for heart disease, cholesterol, and blood pressure

Drink Lots Of Water

The most important thing you can do for the body when the weather is scorching is to drink a lot of water. The heat makes you sweat, which means that you lose both water and electrolytes. Drink two to four cups of water every hour when you are outside or exercising. If you wait until you are thirsty to drink water, you are already in a mild state of dehydration. Keep drinking water to lower your risk of heat stroke, and make sure that your children and those higher at risk do the same. 

Eat Hydrating Foods

In addition to drinking water, you can also eat water-rich foods. Many fruits and vegetables contain a lot of water, vitamins, minerals, antioxidants, and other valuable electrolytes that benefit the body. These fruits and vegetables can help you maintain fluid balance, keep blood pressure levels in check, and aid with nerve signaling. Some of the best hydrating foods include:

• Watermelon
• Tomatoes
• Cucumbers
• Grapes
• Kiwi
• Coconut water
• Zucchini
• Bell peppers
• Berries
• Pineapple
• Broccoli
• Avocado
• Radishes

Avoid Direct Sunlight

If you are sensitive to hot weather, avoid heat stroke by limiting your time in direct sunlight. If you have to be outside, do your best to find shade, or bring an umbrella and hat to keep yourself shaded. Midday heat is the worst, so do your best to avoid being outside during that time of day. If you want to exercise outside, schedule your workouts earlier or later in the day when the temperatures are cooler.

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This is about to be your go-to immune support tea, which you desperately need if you feel a cough or cold coming on. It’s always possible to get sick, especially if you encounter bacteria or viruses, even during the summer. It is warming and contains immune-boosting ingredients, such as lemon, cinnamon, orange, ginger, and turmeric. Don’t worry, you get to sweeten the tea with raw agave nectar, so it won’t be too intense for your palate. If you want to be successful with this tea, we have a couple suggestions:

If you want to make a larger batch of tea to store for later, make sure to strain the tea before serving. That will ensure that the flavor isn’t too intense. Another option is for you to store it in the fridge and use it as iced tea, if you don’t like drinking warm beverages when the weather is hot.

Always choose fresh ingredients if they are accessible. Ginger and turmeric are great in dried form, but the fresh varieties have stronger flavors and higher nutritional content.

Always listen to your body because everyone reacts differently to various herbs and ingredients. You can customize the ingredients in this tea, so long as they are cleanse-approved. If you change out ingredients and add onion and garlic, for example, keep in mind that the flavor will either intensify or change.

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Detox drinks have gained popularity as popular drinks that aid your weight loss efforts. They contain a mix of fruits, vegetables, herbs, or natural ingredients that boost the body’s ability to eliminate toxins. Think of “detox beverages” as an umbrella term for infused waters, juices, smoothies, teas, and other related drinks. Their appeal is simple: they offer a natural way to encourage detoxification in a refreshing, tasty, and easy-to-consume way. 

What Are The Benefits And Claims?

There is no denying that people regularly ingest pollutants and artificial chemicals on a daily basis. From environmental pollution to heavily processed foods, harmful chemicals and pathogens are near impossible to avoid. Consuming detox drinks can give the body’s natural detoxification processes a helping hand. In fact, some healthcare experts praise detox drinks because they help relieve bloating, gas, headaches, fatigue, and may even help cleanse the liver and digestive tract. 

Because detox drinks contain a diverse mix of natural ingredients, they work to enhance weight loss efforts and reduce inflammation. You may find that you experience a renewed sense of energy after consuming one or more of the drinks in this article. By promoting detoxification, you may experience reduced acne, hydrated skin, better digestion, fewer aches and pains, weight loss, and healthier hair. As always, though, maintaining a healthy diet, optimal sleep, and regular exercise is necessary for optimal health. The following beverages can aid your detox efforts, but they won’t counteract unhealthy diet and poor lifestyle habits. 

Cucumber Mint Detox

Mint can help improve the flow of bile in the stomach and cucumbers help protect the body from oxidative stress. The combination of cucumber, mint, and lemon works well for maintaining the body’s fluid and mineral balance as well. All three ingredients contain beneficial antioxidants that may help improve digestion and neutralize free radicals. Prepare this drink by washing, peeling, and slicing two cucumbers. Add the sliced cucumbers, a handful of fresh mint leaves, and a sliced lemon to a large pitcher. Fill with water, stir, and refrigerate for about an hour so the flavors can infuse into the water. Sip and enjoy.

Orange Carrot Ginger Detox

Get ready for a major dose of beta-carotene and vitamin C, two antioxidant compounds that contribute to optimal digestion and immune function. According to health studies, beta-carotene may aid your weight loss efforts by improving digestion, just like ginger. Praised for its anti-inflammatory properties, ginger may reduce bloating, improve digestion, and reduce stomach cramps. In order to make this drink, juice one large carrot and two oranges separately. Pour both the orange and carrot juices into a blender and add one tablespoon each of freshly grated turmeric and ginger root. Blend for 30 seconds, strain the mixture, and then serve. 

Pomegranate Aloe Vera Detox

Not only is this a visually stunning beverage, but it also does wonders for your digestive and immune systems. The important instruction here is to use fresh aloe vera, not store bought aloe juice. You want that gel straight from the source! Aloe vera has been known to reduce bloating, regulate bowel movements, relieve constipation, and improve digestive discomfort. Beet juice works to cleanse the liver, improve circulation, and cleanse the blood. Pomegranates happen to be one of the richest sources of antioxidants, which fight free radicals and boost immune function. To make this juice, peel the rind from an aloe vera plant leaf. Discard the rind and reserve about two tablespoons of aloe vera gel. Add that to a blender with two cups of unsweetened pomegranate juice and 1/2 cup of diced beet. Blend until smooth and mix in a dash of black pepper prior to serving. 

Simple Lemon Detox

Drinking water is obviously beneficial for your health, promoting optimal circulation and waste elimination. Infusing your water with lemon can help enhance those efforts. Lemons are naturally rich in vitamin C, which benefits your bones, gums, skin, and immune system. It’s very easy to create this detox drink because all you have to do is squeeze two to three lemons in one liter of water. Add a pinch of sea salt, mix, and enjoy over ice. 

Ginger Lychee Lemon Detox

As stated earlier, ginger is rich in anti-inflammatory properties that may ward off inflammation. Some research indicates that ginger may help the body cleanse certain organs. Additionally, lychee fruit contains epicatechin and rutin, two antioxidant compounds that help protect against chronic diseases, cataracts, oxidative stress, and more. Find a large mason jar and place a half-cup of minced ginger, half-cup of freshly squeezed lemon juice, and one cup of fresh lychee juice. Add ice to your desired temperature and a pinch of sea salt, mix, and then enjoy. You have the option to add some sliced grapes and a couple tablespoons of chia seeds for added nutritional benefits.

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Summer translates to carefree fun in the sun, outdoor activities, and social gatherings, but it also invites unhealthy cravings. Foods that people consider classic refreshments, snacks, and desserts rack up excess calories. If the goal is to stay slim and summertime fine, the last thing you want is to accumulate waste in the body. Unfortunately, summer snacks and drinks can easily make that happen. 

That’s where detox iced teas come enter the equation. Sip rejuvenating beverages that enhance hydration efforts and simultaneously aid with flushing harmful toxins out of the body. Regular consumption of these detox iced teas may aid weight loss efforts by increasing metabolism. It’s important to note that drinking detox teas and maintaining an unhealthy diet will not yield positive results. The teas do not simply cancel out poor lifestyle choices and unhealthy eating habits. Losing weight requires a multi-faceted approach, and these teas merely enhance weight loss efforts.

How Can Teas Boost Weight Loss?

One of the primary compounds of green tea leaves is caffeine. It acts as a mild stimulant that works to improve exercise performance and fat burning. According to research, the most impressive aspect of green tea’s nutritional profile is the antioxidant content. Researchers confirmed that drinking green tea works to slowly increase blood antioxidant levels. Epigallocatechin gallate (EGCG) is the standout antioxidant in green tea and it has been known to boost metabolism. 

In order to burn fat, the body has to break down fat cells and move them into the bloodstream. EGCG works to inhibit an enzyme that breaks down norepinephrine, a hormone involved in fat burning. By inhibiting this enzyme, norepinephrine increases to enhance the breakdown of fat cells. Caffeine may also enhance the efforts of EGCG on fat cells. Additionally, EGCG increases the body’s ability to burn more calories, even at resting metabolic rate. Most studies confirmed that people who drank green tea experienced a 3-4% increase in metabolism. If you follow a 2,000 calorie per day diet, that translates to about 60-80 calories. 

We gathered three impressive detox iced tea recipes that can enhance your weight loss efforts. Sip them throughout summer and let us know how you enjoy them in the comments. 

Detox Blueberry Coconut Iced Green Tea

Ingredients:

• 2 green tea bags
• 1/2 cup frozen blueberries
• 1.5 tablespoons raw honey
• 3 tablespoons fresh lemon juice
• 4 cups coconut water, boiled

Instructions:

• Add the tea bags, blueberries, honey, and lemon juice to a heat-safe pitcher. 
• After boiling the coconut water, pour it into the pitcher. Allow the ingredients to steep for 5 minutes. 
• Remove the tea bags and serve over ice. Garnish with optional fresh blueberries and mint. 

Cinnamon Turmeric Detox Iced Tea

Ingredients:

• 1 green tea bag
• 1/4 teaspoon cinnamon
• 1/8 teaspoon turmeric powder
• 1 teaspoon raw honey
• 4 cups warm water

Instructions:

• Add the tea bag, cinnamon, turmeric, and raw honey to a heat-safe pitcher. 
• Pour the warm water into the jar and stir gently. Allow this to steep for five minutes.
• Remove the tea bag and serve over ice. Garnish with additional cinnamon or turmeric.

Lemon Ginger Basil Iced Tea

Ingredients:

• 2 lemons
• 3/4 cup basil leaves
• 5 thin slices of ginger root, peeled
• 1 green tea bag
• 3 teaspoons raw honey

Instructions:

• Cut the lemons in half and squeeze the juice into a big pitcher. Make sure to avoid dropping seeds into the pitcher. 
• Add the squeezed lemons to the pitcher, along with the basil, sliced ginger, and green tea bag. 
• Pour enough warm water into the pitcher to completely submerge all of the ingredients. Add the honey, stir gently, and steep for five minutes. 
• Remove the tea bag, lemon halves, ginger slices, and basil by pouring the tea through a sieve. 
• Serve the liquid over ice and enjoy.

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In order to avoid dehydration, you have to drink the right amount of fluids. That is true whether you are exercising or not. Knowing the risks of dehydration is paramount when deciding what to drink during a workout, though. You probably don’t want to reach for the iced latte when it’s time to do five sets of squats. Water or electrolyte-rich beverages may help you replenish lost fluids and electrolytes, while other drinks can help provide protein and carbohydrates post-workout.

When you consider that more than 60% of the body is made up of water, it is clear that water is necessary for the body to function. It is very easy to lose water when you work out, especially if you are someone who sweats a lot. Drinking water not only helps to lubricate the joints, but it also aids tissue function, regulates body temperature, and helps transport nutrients throughout the body.

Choose The Right Beverage

Oftentimes, the simplest solution is the best one, and that’s especially true for a workout beverage. The average person only requires water during and after a workout, according to nutritionists. If you are an athlete or you spend more than three hours at a time doing your workout, you may want to opt for chocolate milk post-workout. Nutritionists explain that chocolate milk contains sodium and calcium, both of which you lose via sweat. The protein aids cell and tissue repair, but keep in mind that you can feel sluggish if you drink chocolate milk after a workout. Instead, coconut water or sports drinks may be better and healthier choices. Avocados, bananas, orange juice, and other foods can also help you replenish electrolytes.

Don’t Drink Too Much

Believe it or not, it is possible to drink too much liquid during a workout. That said, it is more of a risk during triathlons and marathons. Athletes who consume a lot of fluids, even sports drinks, without intaking enough sodium can develop hyponatremia, a life-threatening condition. The symptoms of hyponatremia include:

• Agitation
• Fatigue
• Confusion
• Muscle cramps, weakness, or twitching
• Headache
• Nausea or vomiting
• Seizures or coma

Make Sure To Consume Protein And Carbs

It’s no secret that exercise is beneficial for your overall health. It’s common to experience minor cell or tissue damage as a result of working out, though. Protein can help repair that damage, so consuming a beverage that contains protein after an intense workout may accelerate recovery. You can also expend a lot of energy during exercise, so you want to consume three times more carbohydrates than protein. That’s why some people drink milk or milk with protein powder after a workout. 

Consume The Right Amount

You don’t want to “drink until failure,” but there is also no set amount of water to drink during a workout. If you want to calculate your sweat rate, though, you will need to weigh yourself before and after you exercise and do some calculations. As a general rule of thumb for hydration, you should drink about half your bodyweight in ounces of water per day. That means that if you weigh 150 pounds, you divide that by two to get 75, so you drink 75 ounces of water per day. You can also drink four to eight ounces every 15 to 20 minutes during your workout if you don’t want to do the math, or if you sweat a lot. 

Know The Risks Of Dehydration

A lot of complications can result from not drinking enough water, the most common of which is fatigue. Your blood thickens and the heart has to work harder if you don’t consume enough water. Not only does that tire you out quickly, but it can also increase the risk of the following:

• Fainting
• Confusion
• Shock
• Quick breathing
• Infrequent urination
• Tachycardia (rapid heartbeat)

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It is no secret that we love to create recipes that utilize seasonal produce items. The summer sun is shining, which means a plethora of new produce items should be showing up in your local grocery store. Among those items, you should see an array of melons, including watermelon, cantaloupe, honeydew, and maybe other varieties, depending on your location. Although not technically a melon, cucumber is another popular summer fruit. Believe it or not, cucumber belongs to the same plant family, Cucurbitaceae, as watermelon.

When you make beverages with naturally sweet ingredients, such as the cantaloupe, you do not need to add extra sweeteners, such as maple syrup or raw agave nectar. Cantaloupe is not only sweet and delicious, but it is also rich in a variety of nutrients and health properties. Like apricots, grapefruit, oranges, peaches, tangerines and mangos, cantaloupe is a great source of beta-carotene. This valuable carotenoid gives cantaloupe its orange color, but it also converts to vitamin A in the body, where it is used to fight free radicals and benefit eye health, immune function, and support red blood cells.

Although cantaloupe provides great nutrition and sweetness for this refreshing beverage, we cannot ignore the cucumber. Like cantaloupe, cucumber is a wonderfully hydrating fruit that helps enhance immune function due to its vitamin C content. Some test-tube and animal studies indicate that cucumbers may help regulate blood sugar levels. In a 2016 test-tube study, for example, cucumbers were effective at reducing oxidative stress and preventing diabetes related complications. More research is still necessary on this matter, though. What does not require more research is the deliciousness of this refreshing summer beverage!

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To be very clear, fostering a healthy gut is not just about improving digestion and avoiding tummy aches. Establishing a diverse microbiome can enhance immune function and even support your mood. Sure, the food you eat influences gut health, but the drinks you consume play a bigger role than you think. Sugar-sweetened sodas and juices, alcoholic beverages, and coffee with more creamer than coffee can all wreck your gut. Instead, focus on creating a happier, healthier microbiome with the beverages in this article. 

Kombucha

This fermented beverage is more than a fizzy health trend. Kombucha contains live probiotics that can help improve gut microbiome. It is also rich in antioxidants, which work to combat inflammation. Kombucha’s gut-improving benefits stem from its fermentation and probiotics. Fermentation creates fatty acids, which work to reduce inflammation and aid the production of enzymes and B-vitamins, which help enhance immune function.

Jun

We remain on the fermented beverage train with this healthy option made with green tea and raw honey. It contains living probiotics that help support the growth of healthy bacteria in the gut. Unlike kombucha, Jun tastes a little gentler and is softer on the digestive system, primarily because of its lower acidity and honey-based fermentation. The probiotics in Jun work to repopulate healthy bacteria, while the green tea contains antioxidants that reduce gut inflammation.

Kefir

The third and final fermented drink on this list is kefir, a fermented dairy product made by two types of fermentation. The first method is lactic acid fermentation via the fermentation of milk sugar known as lactose. The second method is alcoholic fermentation done by the fermentation of yeast via kefir grains. The fermentation process creates bioactive compounds, including organic acids, peptides, and kefiran. Research notes that these compounds contribute to kefir’s ability to fight harmful bacteria in the gut. 

Ginger Tea

Supporting gut health by stimulating digestion and promoting motility, ginger tea may encourage daily bowel movements. Add some fresh ginger root to a mug and pour hot water over it. That’s it! You can sweeten it with raw honey, agave nectar, or stevia for a better taste. Ginger’s anti-inflammatory and carminative properties work to soothe the digestive tract and reduce bloating. That’s why it is an excellent option for gut health!

Peppermint Tea

Just like ginger tea, peppermint tea is a wonderful beverage for your gut. Research shows that peppermint tea can help relax the muscles in the gastrointestinal system. It may also help reduce bloating, indigestion, and symptoms of irritable bowel syndrome (IBS). The refreshing flavor of peppermint makes it a great post-meal drink to soothe the stomach and keep you feeling light as you get ready for bed. 

Prune Juice

According to nutritional data, one serving of 100% prune juice contains four grams of fiber, which is necessary for optimal digestive health. Several studies indicate that drinking prune juice can help relieve constipation naturally, due to the fiber and sorbitol. 

Beet Juice

Researchers note that beets boost blood flow, especially to the digestive tract, because they are rich in nitrates. Not only does increased circulation to the gut promote healthy digestion, but it also helps relieve sluggish bowels and may even reduce gut inflammation. Beets also contain fiber, polyphenols, and compounds such as betaine, which has been linked to improved liver function and digestion. If you don’t like the earthy flavor of beets, you can add in some fresh orange, carrot, or apple juice to make it more palatable.

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Heat stroke is a condition that occurs when the body overheats, typically as a result of prolonged exposure to high temperatures. During the summer, it is very common to experience heat stroke or heat exhaustion. If you experience a heat stroke, it is very important to seek emergency treatment as it can be a life-threatening situation. When you don’t treat heat stroke immediately, you can damage muscles, heart, kidneys, and the brain. 

The scary part about heat stroke is that you don’t always know that you are in danger of it until it’s too late. What happens is that you end up in a state of confusion or deliriousness because nerve damage takes place. If you want to keep yourself out of harm’s way this summer, you have to take steps to ensure that you are hydrated and cool. There are things you can do and things you can avoid to reduce the risk of heat-related illness. 

Heat Stroke vs. Heat Exhaustion

Heat stroke happens when the body’s ability to regulate core temperature fails, so you overheat as a result. It is the most serious phase of heat-related illness. Heat exhaustion, on the other hand, is the phase just before you experience heat stroke. You start to feel the signs of heat illness, including muscle weakness and fatigue. How does the body get to these stages, though? Well, the body regulates core temperature to maintain a constant of 98.6 degrees Fahrenheit, even in the hottest and coldest climates. When the mechanisms that regulate core temperature break down, heat exhaustion and heat stroke can occur. If you want to prevent this from happening and avoid heat exhaustion this summer, make sure to keep the following tips in mind. 

Avoid Direct Sunlight

Avoid heat-related illness by limiting your exposure to direct sunlight, especially during the hottest parts of the day. The sun tends to be at its hottest during midday, so make sure to find shade or remain inside during those times. If you are outside, take additional measures to protect the skin by applying sunblock with an SPF of 30 or higher. 

Drink Water

When you are in the sun, it is natural to sweat because that is the body’s way of regulating core temperature. The body loses water and other minerals via sweat, though, meaning that you need to replenish that water by drinking lots of it. If you enjoy electrolyte powders, you can incorporate them into your hydration efforts as well; just don’t go for sugary electrolyte beverages. Always keep a full water bottle handy if you venture outside during the summer, and make sure to refill throughout the day. Additionally, consume more liquids if you do any sort of physical activity outside. 

Eat Hydrating Foods

In addition to drinking a lot of water, enhance your hydration efforts by eating water-rich foods. Various fruits and vegetables have high water content and contain electrolytes that can replenish the ones you lose via sweat. When you are able to maintain your fluid balance in the body, you can help keep blood pressure stable and aid with nerve signaling. Some great hydrating fruits and vegetables include carrots, watermelon, berries, cucumbers, bell peppers, tomatoes, grapefruits, kiwis, pineapples, oranges, broccoli, honeydew, cantaloupe, and grapes. 

Check Your Medications

Believe it or not, certain medications increase your risk of heat stroke. They either interfere with your salt and water balance or affect how the body reacts to heat. Medications that increase the risk of heat exhaustion include antibiotics, laxatives, diuretics, antidepressants, antihistamines, blood pressure or cholesterol meds, and antipsychotics. If you take any of those medications, talk to your doctor about an increased risk of heat stroke. 

Avoid Alcohol, Caffeine, And Sugary Drinks

When you go through the effort to drink a lot of water during hot weather, the last thing you want to do is sabotage your hydration. When you focus on sugary, sweetened drinks, or beverages that contain alcohol or caffeine, you work to dehydrate the body. All of these drinks increase the need to urinate, which depletes your water and electrolyte supply. Additionally, consuming too much alcohol or sugary drinks can increase inflammation, which worsens symptoms of heat exhaustion.

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