drinking water

Tips for staying hydrated while having fun in the sun!

Summer is almost here, and outdoor activities are a must! Living in Colorful Colorado has its perks when it comes to outdoor activities such as hiking, rafting, and cycling just to name a few. It is important to stay hydrated while doing any physical activity especially in the heat and especially in high altitude.


The following tips can help keep you safe and healthy while you are outside enjoying our beautiful state:

What to avoid:

  • Coffee, sodas, and energy drinks – These beverages contain caffeine which is a natural diuretic and will amplify dehydration.
  • Alcohol – Though alcohol can seem like a staple for fun in the sun, it does cause dehydration. Like caffeine, it pulls water from the body. If you do drink alcohol in the heat, be sure to drink extra water to make up for that water loss.
  • Extended periods of time in direct sunlight – Be sure to give yourself a break from direct sunlight. The longer your body is exposed to sunlight, the more dehydrated you will become.

What to go after:

  • Water – Water is the #1 way to hydrate! More than half of your body is made of water. Dehydration is your body’s way of telling you to replenish the water you have lost.
  • Other hydrating beverages – Coconut water can be a great alternative to sports drinks. Its high electrolyte content makes it naturally hydrating. Fruit infused water is another great hydrating drink that has added flavor without the added sugar.
  • Fruits and veggies high in water – Fruits and vegetables that are high in water can help keep you hydrated. Examples include tomatoes, watermelon, strawberries, cantaloupe, grapefruit, lettuce, and cucumbers. Include these types of produce in your summer diet to keep your body sufficiently hydrated.


Whether you are hiking to the summit of a 14er or maintaining your lawn and garden, remember how important it is to stay hydrated. Drink plenty of water and have a safe and healthy summer!