Health & Body

Five Effective Ways to Stay Hydrated During the Hot Summer Months

As the summer heat kicks in the UAE, staying properly hydrated is key for maintaining optimal health and wellbeing. Dehydration poses significant risks to our bodies, ranging from fatigue and dizziness to more severe complications such as heat exhaustion and heatstroke.


Dr. Mona Mobarak, Certified Nutritionist and Abu Dhabi 360 Ambassador says: “Proper hydration is the cornerstone of overall wellbeing, particularly during the UAE summer. By incorporating simple ways to stay hydrated into your daily routine, you can take charge of your hydration and safeguard your health throughout the summer months.”

To combat the heat, Abu Dhabi 360, the recently launched emirate-wide wellness programme by Abu Dhabi Sports Council, and Dr. Mona Mobarak have compiled five practical tips and tricks which can easily be incorporated into your daily life to help you beat the heat and maintain hydration throughout the hot summer season.

Sip Water Regularly Throughout the Day

Photo: Nicolas Ruiz

Drinking water is the most fundamental and effective way to stay hydrated. “Water is essential for maintaining overall health, and it is especially important during the hot summer months,” says Dr Mona Mobarak, certified nutritionist. ” Every cell in our body requires water, which is critical for the function of your digestion, heart, lungs, and brain.” 

To ward off dehydration, drink fluids throughout the day. Instead of reaching for coffee first thing in the morning, drink one to two cups of water. Another easy way to stay hydrated is to have a cup of water before and after each meal. For those with active lifestyles, it is important to hydrate smartly before, during, and after exercise to replace what you’ve lost through sweat.

Include Hydrating Foods in Your Diet

Photo: Brooke Lark

In addition to drinking water, consuming foods with high water content can help you stay hydrated. Your body typically gets about 20% of the water it needs from the foods you eat throughout the day. Fruits and vegetables with more than 80% water content are a great choice. 

Dr Mobarak advises, “Include hydrating foods like watermelon, cucumber, oranges, and lettuce in your diet. These foods not only provide essential nutrients but also contribute to your daily water intake. Plus, they taste great too!” 

Opt for Electrolyte-Rich Beverages


When engaging in physical activities or spending time outdoors, it’s important to replenish electrolytes lost through sweating. “Electrolytes like potassium and sodium are vital for maintaining proper hydration and bodily functions,” explains Dr Mobarak.

An electrolyte imbalance can cause various effects and complications, so it’s important to maintain the right levels. You can make your own electrolyte drink at home by simply adding an electrolyte tablet to water. Additionally, all beverages containing water contribute toward your daily hydration needs, including smoothies that use electrolyte-rich fruits such as coconuts, bananas, and avocados to stay hydrated and restore electrolyte balance.

Set Hydration Reminders


In the hustle and bustle of daily life, it can be easy to forget to drink enough water. Dr Mobarak suggests, “Set reminders on your phone or use the Abu Dhabi 360 app’s hydration tracker to monitor your daily water intake regularly. This will help you develop a habit of staying hydrated throughout the day.”

Dress Appropriately and Seek Shade


Besides internal hydration, external factors also play a role in preventing dehydration. “Wear loose, light-coloured clothing made from breathable fabrics to stay cool and reduce the risk of overheating,” advises Dr Mobarak. “Additionally, seek shade or air-conditioned environments during peak heat hours to minimise fluid loss through excessive sweating.” 

As the UAE experiences increasingly higher temperatures during the summer, staying properly hydrated becomes crucial for maintaining overall health and wellbeing. By implementing these five practical tips and tricks and taking measures to stay cool, you can ensure that your body remains adequately hydrated and ready to beat the summer heat. The Abu Dhabi 360 app encourages individuals to explore a variety of nutritious and water-filled recipe options while utilising the hydration tracking feature to stay on track this summer.


Leave a Reply

%d bloggers like this: