One of the best ways to rehydrate shortly whenever you’re tremendous scorching and sweaty

You may also wish to sub an electrolyte drink for water when you’re a salty sweater, says Dr. Pryor, which implies you lose greater than the typical quantity of sodium when perspiring. (This could additionally occur whereas your physique is adjusting to the warmth at the start of the summer time, she provides.) That may be you when you discover white, crusty traces in your arms, legs, or garments whenever you get scorching, particularly after train; or your sweat tastes super-salty or stings your eyes.

5. Eat one thing salty (whereas ingesting water).

Counteracting a few of that important sodium misplaced to sweat could be so simple as munching on pretzels, peanuts, popcorn, or string cheese. In reality, a 2010 evaluate of research assessing hydration standing in professional athletes famous that plain water can enable for “efficient” restoration post-exercise as long as you mix it with salty meals. To not point out, these snacks “may enhance your hydration by encouraging you to drink extra water,” Dr. Pryor says.

Additionally, when you’re craving any of those meals whereas experiencing an actual scorcher of a day, that may very well be one other signal that you simply’re a salty sweater, Dr. Pryor provides, and it’s in your finest curiosity, hydration-wise, to fulfill these wishes.

6. Munch on watermelon, cucumber, or another water-rich meals.

There’s a purpose watermelon could be so dang interesting on a steamy day: It’s roughly 92% water, Manaker says. And any liquid you take in from consuming a slice or two definitely counts towards your total hydration, serving to you replenish misplaced fluids extra shortly (and extra deliciously!) than simply sipping water alone.

The identical factor applies to different meals with excessive water content material, Manaker says—like cucumber, celery, cantaloupe, and tomatoes, for starters. Pair any of them with a salty topper or dip (say, hummus or peanut butter), and also you’ll have a hydration-electrolyte one-two punch.

7. Nix the alcohol and caffeine.

An annoying reality: Good rehydration requires avoiding the issues that dehydrate you, too—like these two substances, Dr. Pryor says, each of which may act as diuretics, turning fluid in your physique into pee extra quickly. That does not imply you must surrender frozé or iced lattés utterly this summer time. However when you’re out within the solar, and you’re feeling such as you’re overheating, it’s a good suggestion to put aside something alcoholic or caffeinated and swap in one other drink as an alternative. (If you happen to go for a mocktail, simply maintain an eye fixed out for the sugar, Manaker says, which may pull water into your GI tract, resulting in additional dehydration.)

By way of the booze, limiting your complete variety of drinks (no multiple or two a day is an effective benchmark for most individuals) may provide help to preserve your psychological readability, Manaker says, which is essential for noticing whenever you may be creeping towards warmth sickness—and taking motion to rehydrate your self—within the first place.

A phrase of warning: If you happen to’ve achieved every part on this listing, and also you’re nonetheless feeling unwell after about an hour (say, you’re actually lightheaded or your cramps aren’t letting up), or you possibly can’t maintain fluids down, which may imply you’re not rehydrating shortly sufficient, and you need to search medical consideration. In any other case, following the above recommendation to get again to a wholesome hydration baseline will provide help to take the warmth in stride this summer time.

This function initially appeared on SELF.