5 drinks to keep you hydrated during sweaty, hot days

As the weather gets warmer, you’ll probably see yourself outside more often. Whether you’re gardening your plants, going out for a run, or simply just soaking up some vitamin D, your body is

going to feel dehydrated. Dehydration happens when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out function normally. This

is why when you feel hot and= sweating, you need to be sure to stay hydrated. There are drinks to stay away from when you’re feeling dehydrated and that makes you more thirsty, so it’s

important to know which ones to carry with you on those sweaty, hot days. We spoke with dietitians on our medical expert board to keep you informed on what to drink to stay hydrated. For

more, check out Never Drink This on a Super-Hot Day, Dietitian Says. WATER Drinking water helps your body’s health. From aiding weight loss, stopping belly bloat, and keeping your vital

organs functioning properly. Not having enough water in your system makes you severely dehydrated and comes with negative effects. For example, lack of water can have you feeling groggy,

losing focus, getting headaches, and even risking poor-kidney function.6254a4d1642c605c54bf1cab17d50f1e “Water is the best way to keep yourself hydrated during a sweaty hot day and it’s best

for the body and it’s what the body craves,” LISA YOUNG, PH.D., RDN, author of _Finally Full, Finally Slim_. Sign up for our newsletter! WATER WITH ELECTROLYTES “During those hot summer

days or a tough workout session, a beverage with electrolytes will help to keep you hydrated or help to replenish you more effectively than just plain water, but assess whether or not you

really need the sports drinks with sugar,” says LAURA BURAK MS, RD, founder of GetNaked® Nutrition and author of _Slimdown with Smoothies_.  “Because these innocent-looking beverages can

pack on more calories than you just burned.” With that being said, Burak suggests drinking Smartwater—a brand of bottled water distilled to remove minerals and electrolytes, but adds some

back, including magnesium, potassium, and calcium. “Smartwater is a top choice because it’s like a sports drink without the liquid calories or sugar,” says Burak. “It is just water with

electrolytes which is really all a ‘regular’ person needs.” She also states that if you’re a true athlete or spend significant time in hot climates either sweating or working, the calories

and glucose in the other drinks could help sustain energy levels and electrolyte balance. FRUIT SMOOTHIE Young suggests adding potassium-rich fruit such as orange or banana can help with

dehydration. “A fruit smoothie made with banana, berries, unsweetened almond milk, and ice is also super hydrating and rich in potassium,” she says. According to _Harvard Health_,

potassium’s role in your body is to help balance the fluid levels in your cells.  It is an essential mineral that is needed by all tissues in the body and is sometimes referred to as an

electrolyte. This is because it carries a small electrical charge that activates various cell and nerve functions. COCONUT WATER “Coconut water is an excellent all-natural way to rehydrate,”

says SYDNEY GREENE MS, RDN. According to Greene, coconut water is  rich in potassium and also contains some calcium and magnesium. “This drink has got electrolytes covered,” she says.

“Coconut water is a great choice on a hot day,” adds Young. “Unsweetened coconut water is the best choice and it also contains electrolytes including potassium.” In addition, Greene states

that one serving has some naturally occurring sugar from coconut. “On sweaty days, this tasty drink has your needs covered,” Greene says. GATORADE  “Gatorade is the quintessential sports

drink that has probably been around the longest,” says Burak. “If you need that glucose boost and electrolytes, it has the least sugar and calories of many of the drinks I see on the

market.” Certain Gatorade products contain both sodium and potassium electrolytes. This is because sweat contains more than just water, so it’s important they refuel with the proper

nutrients. Kayla Garritano Kayla Garritano graduated from Hofstra University, where she majored in Journalism and double minored in Marketing and Creative Writing. Read more about Kayla