NEW YORK, May 13: As temperatures rise, staying properly hydrated becomes essential for maintaining overall health and preventing heat-related illnesses. Dehydration can lead to fatigue, dizziness, and serious health complications. To help you stay well during the warmer months, here are ten practical tips for keeping hydrated:

1. Drink water consistently:  Hydration should be a daily habit, not just a response to thirst. Begin your day with a glass of water and continue to drink regularly—before meals and after physical activity—to maintain optimal fluid levels.

2. Monitor the color of your urine:  Urine color is a reliable indicator of hydration. Light yellow or straw-colored urine typically signals proper hydration, while darker hues may suggest you need more fluids. Regularly checking this can help you stay on track.

3. Eat water-rich foods: Boost your fluid intake by incorporating fruits and vegetables with high water content. Watermelon, cucumbers, oranges, and strawberries are excellent choices to support hydration through your diet.

4. Limit dehydrating beverages: Drinks such as alcohol, coffee, and sugary sodas can contribute to fluid loss. To stay hydrated, consume these in moderation —especially during periods of extreme heat.

5. Stay cool and take breaks:  During the hottest parts of the day, seek out shade or air-conditioned environments. Wearing light-colored, breathable clothing can also help regulate body temperature and minimize sweating.

6. Replenish electrolytes after exercise:  Physical activity, particularly in the heat, depletes the body of essential electrolytes. Beverages like coconut water or sports drinks can help restore these minerals, but should be consumed in moderation.

7. Add natural flavor to your water:  If plain water feels monotonous, try infusing it with fruits or herbs like lemon, lime, mint, or cucumber. This simple change can make it more enjoyable and encourage regular consumption.

8. Use hydration reminders: Smartphone apps or setting alarms can help you remember to drink water throughout the day. Establishing a routine is key to preventing dehydration.

9. Avoid overhydration: While drinking water is important, excessive intake can lead to hyponatremia—a dangerous drop in blood sodium levels. It’s important to strike a balance, especially during prolonged physical activity.

10. Stay alert to heat illness symptoms: Be aware of warning signs such as excessive sweating, dizziness, or nausea. Recognizing these early symptoms can help you act quickly to avoid serious complications like heat exhaustion or heat stroke.

By following these guidelines, you can ensure your body remains hydrated and resilient through the heat of summer. Consistent, mindful hydration is crucial to maintaining your health during the warmer months.