Are you drinking enough water? Hydration hacks to beat the heat

You hear ‘hydration hacks’ and think, what could be so tricky about drinking water? Turns out, staying truly hydrated in the sweltering UAE summer takes more than just sipping from a bottle. It’s about what you eat, how you pace your fluids, and how you help your body absorb them.

So, here are some hydration hacks for the summer.

Small sips, all day long

Why it works: Drinking small amounts regularly helps maintain steady hydration and supports your kidneys, which can't handle large volumes of fluid all at once.

Science says: According to the National Academies of Sciences, Engineering, and Medicine (NASEM), the adequate daily fluid intake is about 3.7 liters (125 ounces) for adult men and 2.7 liters (91 ounces) for adult women. This includes all fluids consumed—from water, beverages, and even moisture in food.

Hack it: Set hourly hydration goals, such as one glass of water per hour, to keep the intake consistent.

Snack smart

Watermelon, cucumbers, and oranges, which are over 85 per cent water, help maintain fluid and electrolyte balance. Dairy options like yogurt, which contains around 85 per cent water, not only provide hydration but also support gut health.

Coconut water serves as a natural electrolyte source, replenishing essential minerals such as potassium and sodium. Additionally, light vegetable or chicken broths offer both hydration and essential minerals, helping to keep you nourished. These hydrating foods, backed by nutritional studies, can support hydration and sustain energy.

Hack it: Snack on fruit skewers, cold soups, or throw cucumber and mint into a water bottle for a double-hit.

Balance water with electrolytes

Electrolyte loss occurs through various activities, with the most common method being the loss of body fluids.  For those hitting the gym, intensive workouts can lead to a significant loss of electrolytes. As you break a sweat, your body sheds not just water but also essential minerals like sodium and a touch of potassium, making it crucial to replenish what’s lost during your sweat sessions. Furthermore, excessively drinking water will not help, either.

So, what do you do? Check your diet.

As our experts like Sarah Lindsay, founder and fitness of ROAR gym and Ruhil Badiani, a physician from Cornerstone clinic have earlier told us, a balanced, nutrient-rich diet is one of the best ways to naturally replenish electrolytes, no sports drinks required. Fruits, vegetables, dairy, and high-quality proteins are all excellent sources.

 Some everyday foods, often overlooked, are surprisingly powerful. Take yogurt, for example: it's filled with potassium and magnesium. Leafy greens like spinach and kale are nutritional powerhouses, delivering magnesium, calcium, and potassium, and fibre, folate, and antioxidants that support digestion, immunity, and reduced inflammation.

Nuts, seeds, dark chocolate, and whole grains also offer a strong magnesium boost, while bananas, avocados, and coconut water help top up your potassium levels. Whole foods don’t just hydrate, they nourish your body at every level, promoting long-term energy, balance.

Why it works: When you sweat, you lose sodium, potassium, and magnesium. Replacing only water can lead to hyponatremia, which means slow sodium levels, especially after workouts or prolonged sweating.

Science says: A landmark study in Journal of Applied Physiology confirmed that proper rehydration must include electrolytes, not just plain water, to restore balance post-exercise

Hack it: Use natural sources like coconut water or make your own mix with lemon, sea salt, and honey.

Chill out, literally

Why it works: Cold drinks not only refresh but can cool your core body temperature and improve endurance in heat.

Science says: A study published in Medicine & Science in Sports & Exercise found that cold water (around 4°C) reduced physiological strain and improved performance in the heat more than room-temp water.

Hack it: Freeze bottles partially overnight and top off before heading out.

 Bonus: add mint or lime for an extra chill effect.

Dial down the diuretics

Why it works: Caffeine and alcohol can increase fluid loss, especially when consumed in excess or without food.

Science says: A study in PLOS One showed that while moderate caffeine doesn't significantly dehydrate, anything over 300 mg per day (roughly 3 cups of coffee) may start tipping the balance (Killer et al., 2014).

Hack it: Match each coffee with a glass of water. Or, try iced herbal teas like hibiscus, which cool and hydrate without diuretic effects.