Rising temperatures have been linked to insomnia, dehydration, and, in some cases, death. Below are some tips and steps you can follow to stay hydrated and get a good night’s sleep during the hottest time of the year.
Staying hydrated is critical in these overwhelmingly hot times. It’s recommended to drink 4 to 6 glasses of water per day, depending on our active lifestyle. We can get dehydrated from not drinking enough water and from sweating too much. However, sometimes dehydration comes in other ways, such as drinking alcohol, taking medications, eating foods high in sodium, air travel, menstruation, stress, high altitudes, breastfeeding, and not eating enough fruits and vegetables.
Fruits and vegetables are naturally hydrating, containing up to 90% water. Therefore, eating them often can prevent you from becoming dehydrated. The most hydrating fruits and vegetables include watermelon, strawberries, blackberries, grapefruit, cantaloupe, peaches, bell peppers, cucumbers, celery, lettuce, spinach, and zucchini.
How To Stay Hydrated
- Making a habit of drinking water as soon as you wake up is wise. You are likely to be already dehydrated when you wake up because you haven’t consumed any water in the past seven to eight hours.
- Have a portable water bottle with you everywhere you go so that you can easily drink and refill it anytime you need. One increasingly popular option is hydrogen water bottles, which not only make it easier to stay hydrated on the go but also infuse water with molecular hydrogen—believed to offer antioxidant and anti-inflammatory benefits.
- Set reminders for yourself to drink water. It’s easy to forget to drink water, so set alarms if you have to or stick notes on the fridge.
- Adding electrolytes to your water will bring your body back to its proper hydration. However, if you’re having symptoms of dehydration even after you’ve replenished yourself with water and electrolytes, then you should get medical help.
Hydrating Drinks Besides Water
If you don’t like water, that’s not a problem. There are plenty of other hydrating beverages to drink instead. Some even do better at keeping you hydrated for more extended periods than just drinking plain water. Interestingly, a study from Scotland’s St. Andrews University found that drinking beverages that contain some sugar, fat, or protein keeps you hydrated longer.
Milk
Milk isn’t only for kids. Milk contains natural blends of sodium, carbs, and proteins that can help you retain fluids longer. And according to Taste of Home, the vitamin D and calcium added to milk in the US make it a healthy alternative to water, even on the hottest summer days.
Enriched water
Enriched water, also known as fortified water, is an excellent alternative for staying hydrated, especially for those who may not prefer the taste of plain water.
Aussies from the country’s hottest areas are always looking for the best hydrogen water bottle in Australia can give them to ensure their health and safety throughout every day.
Hot or Iced Tea
Whether you like herbal, green, or black tea, they all have the same hydration effect as water, according to Men’s Journal. Plus, there are loads of health benefits due to the antioxidants.
Juice
Fruit and vegetable juice has a massive water content of 85-100%. In addition, vegetable juice is healthier than fruit because it contains less sugar. Some of the best juices to consume include celery, lemon, orange, tart cherry, and beet. If you don’t have a juicer or a blender, make sure that you choose 100% juice with no added sugar when buying pre-made juice at the supermarket.
Coconut Water
Coconut water is a superb source of hydration, as it contains 95% water. It’s loaded with antioxidants and has various health benefits. In addition, coconut water is better for you than drinking juice or sports drinks. You could try making a lemon coconut smoothie to reap the benefits of both.
Sports Drinks
Nearly all sports drinks contain carbs and sodium to help your body hydrate more effectively. However, the men’s Journal warns that your body will start pulling water from your blood to help break down the extra minerals if it contains more than 500mg of sodium. Therefore, please read the label before you drink it.
Fruit-Infused Water
While it’s still water, adding fruit enhances it with vitamins, health benefits, and flavor. This simple tweak makes water taste so good! You could add watermelon, pineapple, lemon, lime, strawberry, mint, cucumber, or any delicious fruit.
How Do You Know If You Are Dehydrated?
- The symptoms of dehydration for adults are extreme thirst, infrequent urination, dark-colored urine, fatigue, low blood pressure, dizziness, and confusion.
- Urine is an excellent indicator of whether you are hydrated. The clearer it is, the more hydrated you are. The darker, more yellow-colored urine means you are dehydrated, and you need to start drinking up that water!
According to the Sleep Foundation, staying hydrated throughout the day and sipping ice water before bedtime can help you feel cool before going to sleep.
How To Get A Good Night’s Sleep In The Heat
Cold showers
A cold shower can do wonders! It might feel impossible to fall asleep when your skin is hot. The Department of Health in Western Australia recommends rinsing off with a cold shower before bed. If you don’t have time to take a full-body wash, you can fill a spray bottle with cool water and then mist yourself.
Surprisingly, wetting your hair can also help you stay cool. In addition, you can press cold washcloths to hot areas on your body (like the back of your neck) or soak your feet in cold ice water for an instant pre-sleep cooldown.
Overall, splashing cold water on your body anywhere can lower your skin temperature, providing a cooling relief that should have you sleeping like a baby.
Breathable Fabrics
Fabrics make a huge difference in body temperature, whether it’s the pajamas you’re wearing or the bedsheets you lie on. Instead, consider lightweight, breathable, moisture-absorbing fabrics that are meant to soak up sweat. Sleep expert Dr. Niket Sonpal recommends people to choose “sheets with cooling technologies and stay away from polyester and silk sheets, as these fabrics tend to trap heat.”
Dr. Sonpal told Market Watch:
“Sheets that contain breathable materials such as linen, cotton, bamboo, and percale cotton are the best bed sheets for cooler sleep as they can keep most people cool, comfortable, and dry.”
Reduce Caffeine Intake
Drinking a caffeinated beverage before bed can cause you to have trouble falling asleep. According to Dr. Marta Maczaj, co-director of the St. Charles Sleep Disorders Center, people with insomnia should consider cutting out caffeinated drinks entirely.
Dr. Maczaj advises:
“Although it is usually ok to have a caffeinated drink up until noon, if you are having trouble falling asleep or staying asleep, then you should consider either restricting or eliminating caffeine intake.”
Caffeine isn’t only found in coffee but also in soda, tea, and other common beverages. So, if you’re having trouble falling asleep, try removing caffeine from your diet.
Ventilation
Some people find it challenging to fall asleep in a stuffy, hot bedroom. If this is your case, excellent ventilation is key to cooling down your bedroom. If you don’t have air conditioning, this means opening windows or using circular fans to produce a strong breeze. Then, as the air enters and exits the room, it can relieve the heat a bit.
You can also try cross ventilation. The Sleep Foundation recommends opening various windows or doors throughout your home, allowing air to flow in through one and out the other. In addition, you could quicken the process by strategically placing fans blowing hot air out and channeling cooler air into the room.
Freeze Your Bedding And PJs
During the hottest months, you may see your freezer as a ticket to getting a better night’s sleep rather than a source of frozen treats.
Try placing your bedding, pillowcase, and pajamas inside a bag, then stick it into your freezer for a few hours. When you’re ready to sleep, pull out your items. Make sure to give your sheets, pillowcase, and PJs a few minutes to dry out from any condensation. And enjoy your super refreshing and cool sleep!
