options to  stay  hydrated 

Drink lots of water before you’re going to be outside

A day or two before you plan to be outside for a long time, one of the most important things you can do is drink a lot of water."Give yourself a leg up and drink water ahead of time," Watt says, especially if you know you'll be walking around a lot.

Avoid dehydrating drink

If you're going to be outside for a long time, you should stay away from drinks that dry you out, like booze and drinks with a lot of sugar and caffeine, like soda, coffee, and juice. If you do decide to have one, wash it down with a glass of water.

Sip water throughout the day

Watt says it's better to drink water slowly throughout the day than all at once, whether you're outside or not. If you're going to be outside, this is especially important because you'll lose water when you sweat.

Restore electrolyte

Of course, you lose more than just water when you sweat. Minerals like sodium, potassium, and chloride are electrolytes. They make your body work.Watt says, "If you've ever seen salt on your skin after a run or other exercise, that's your body losing sodium."

Eat hydrating food

Cucumbers, celery, watermelon, grapes, strawberries, and oranges are water-rich.Before your next snack, wash and cut many fruits and veggies to make them easy to eat. If allowed, pack them in a cooler for an outdoor event.

Make water fun

Consider adding a lime or lemon wedge or cucumber slices to flavor water if you're bored of drinking it or can't convince your kids to. To spice up ordinary water or sparkling water, add low-sugar drink packets. For smaller youngsters, dilute fruit juice with water.

Pack a cooler

Bring a cooler with ice packs, water, and hydrating meals for long outdoor trips. This decreases the danger of dehydration and long lineups for water or snacks.

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