Extreme heat: how to stay properly hydrated during a heatwave? When temperatures rise, our bodies lose water faster than usual. In summer—and especially during a heatwave—it’s essential to compensate for the water lost through sweating. But it’s not just about drinking more: what you drink and eat matters just as much. Here are the right habits to adopt to stay well hydrated, day after day.
And for optimal hydration, don’t forget our organic electrolytes.
Drink regularly—before you feel thirsty
Thirst is a late signal. By the time you feel it, your body is already slightly dehydrated. During periods of intense heat, it’s better to drink small amounts of water throughout the day. An active adult may easily need 2 litres or more, depending on the heat level.
To remember, keep a water bottle in sight—on your desk or in your bag. A simple trick: set an hourly reminder on your phone to take a few sips. This small habit goes a long way in keeping your hydration steady throughout the day.
Mix up your hydration sources
Water is the best choice—but to avoid monotony, try mixing things up with:
- homemade infused water (mint, lemon, cucumber). Check out our recipes for more inspiration.
- cold, unsweetened herbal teas
- water-rich fruits like watermelon, melon, strawberries or cucumber
Cold soups and gazpachos are also great summer allies.
Support hydration with electrolytes
When we sweat, we lose more than water—we also lose key minerals like sodium, potassium and magnesium. Drinking plain water may not be enough to replace them.
Electrolyte-rich drinks help retain water and restore lost minerals. They’re especially helpful to prevent heat-related fatigue, cramps or headaches. On Kazidomi, you'll find organic electrolyte blends to dilute in water—free from added sugar and artificial additives.
Adjust your diet
Your food choices play a big role in hydration. Raw vegetables, fruits, sprouted seeds and simple meals made from fresh ingredients provide both water and vital nutrients.
Some foods are especially hydrating because they contain over 90% water—like cucumber, lettuce, celery, raw zucchini, tomatoes, strawberries, melon, watermelon and oranges. Prioritize these during heatwaves—whether in salads, smoothies or snacks.
Avoid foods and drinks that dehydrate
Certain foods and drinks can dehydrate or increase your water needs. Salty and processed foods—like deli meats, ready meals, snack mixes or packaged sauces—are high in salt, fat or additives and place a burden on your kidneys.
As for drinks, coffee, black tea and alcohol have a diuretic effect, which increases water loss. If you do drink them, be sure to have a glass of water alongside. As alternatives, try gentler options like herbal teas, rooibos or lemon water—refreshing and better for your body’s fluid balance.
Recognize the signs of dehydration
Pay attention to warning signs such as:
- fatigue
- dry mouth
- dark urine
- dizziness
- feeling overheated
- headaches
Children, the elderly or vulnerable individuals may develop symptoms more quickly—so prevention is key.
Conclusion
Staying hydrated during a heatwave isn’t just about drinking more. It’s about varying your hydration sources, adding electrolytes if needed, adjusting your diet, and listening to your body. A few simple actions can help you stay cool, comfortable and healthy all summer long.
