It’s summertime! And that means warm weather, long days, and sporadic thunderstorms. But warm weather also means you need to stay hydrated. Maintaining proper levels of hydration is so important throughout your day. Before we get into tips and tricks on how to stay hydrated, let’s look at what it means to be dehydrated.

Dehydration occurs when your body loses more fluid than it takes in. This can happen through sweating, urination, and even breathing. When you don’t replenish these lost fluids, your body can become dehydrated and you might start feeling dizzy, confused, fatigued, or even faint. These effects can really hinder your driving performance and make it unsafe to drive. It’s important to recognize the symptoms of dehydration and take steps to prevent it, especially during the hot summer months.

Here are some tips to stay hydrated throughout your day:

1. Drink water regularly. Water should be your go-to beverage for staying hydrated. Carry a reusable water bottle with you. Set reminders if needed, to ensure you’re drinking enough water. A good amount of water to aim for per day is eight glasses (64 ounces) of water or more.
2. Skip the extra coffee, sports drinks, and energy drinks. We know, there are draining days when coffee and energy drinks are needed. But this should not be your go-to beverage. These beverages contribute to dehydration and cause you to lose more fluids. If you consume coffee, sports drinks, or energy drinks, drink additional water to offset the dehydration effects.
3. Eat more foods with water content. There are simple ways to boost your hydration level through the food you consume. Eat fruits like watermelon, strawberries, oranges, and cucumbers or vegetables such as lettuce, celery, and tomatoes. Not only do these foods provide water but they also contain essential vitamins and minerals that contribute to hydration and better health.
4. Establish a hydration schedule. Create a hydration schedule to remind yourself to drink water throughout your day. A good way to stay on track is to have a 32oz. refillable water bottle on your truck. Make sure this is filled at least twice a day, and you will be sure to stay hydrated.
5. Find a happy medium with bathroom breaks. We know, drinking a lot of water is hard for truck drivers because you can’t stop all the time to go to the bathroom. Find a good balance for your hydration schedule. As your body adjusts to a regular hydration routine, the need for frequent bathroom breaks will become more manageable.

Staying hydrated during the summer is essential for your health, especially when it comes to driving. By following these tips, you’ll be able to maintain proper hydration levels and make it a priority this summer. Stay safe and stay hydrated, truckers!