There is a moment every May in Middle Georgia when the air changes. The mornings are still pleasant, but by early afternoon the heat has weight to it, and you notice you are thirstier than you were a week ago. This is a good time to rebuild your water habits before the real summer arrives.
Sip steadily rather than catching up
The most common pattern on a hot day is to drink very little while busy, then gulp a large amount in the evening. Steady sipping tends to feel more comfortable. A glass when you wake, another with each meal and a few sips every time you step inside from the heat adds up without ever feeling like a chore.
Thirst is a reasonable guide, but it often lags behind the day. In warm weather it helps to drink a little before you feel the need, especially if you are outside or active.
Make water easy to reach
Most of the battle is logistics. If the water is in front of you, you will drink it.
- Keep a bottle in the car, on your desk and by the bed, and refill it at set points in the day
- Choose a bottle you enjoy using, whether that is insulated steel that keeps water cold or a light one you will carry on walks
- Put a pitcher in the refrigerator so cold water is always ready
- Add a few slices of cucumber, lemon or a sprig of mint if plain water bores you
Pair water with the rhythms of your day
Habits stick best when they ride on something you already do. Drink a glass while the coffee brews. Finish your bottle before lunch and refill it. Take a few sips at every stoplight on the drive home. Have a glass while you water the garden in the evening. None of these are dramatic, but by the end of the day they add up.
Food helps too. Watermelon, cucumbers, oranges, tomatoes and lettuce all carry water, and a summer plate full of them is part of staying comfortable.
What about coffee, tea and sports drinks?
Coffee and tea count toward your fluids more than people assume, though water is still the simplest choice. Sports drinks are designed for long, sweaty exertion and often carry a good deal of sugar; for an ordinary day at the office or a short walk, water does the job.
Everyone’s needs are different. If you have a health condition, take medication that affects fluids or have been told to limit what you drink, talk to your doctor about what is right for you. And if you ever feel dizzy, confused or unwell in the heat, treat it seriously: get out of the sun, cool down and seek help.
Most of the time, though, staying hydrated in a Georgia summer is simply a matter of making water the easiest thing to reach for, and reaching for it a little before you think you need to.