Summers in the UAE are not just hot, it is scorching. They are extreme. The heat can reach temperatures above 50°C, with the humidity making it feel even hotter. When the weather puts the body to the test and hydration goes beyond health advice. It becomes crucial. Without enough water, the body runs out of energy, focus, and its ability to regulate temperature. The consequences of this are fatigue, dizziness, and in some cases, heat stroke.
This is why understanding the best ways to stay hydrated in the summer matters. Whether it’s your first summer in the UAE or your fifteenth, it helps to follow hydration strategies that go beyond the basic “drink more water.”
Start Hydrating Early in the Day
The body loses moisture while sleeping, even if you don’t feel it. Starting the day with a glass of water prepares the body for what’s ahead. It’s a small action that makes a big difference. You can make it more enjoyable by adding natural flavours like cucumber slices, mint leaves, or berries. For many people, this becomes a refreshing morning habit. This one change supports hydration in summer from the moment your day begins, giving you a head start against the heat.
Carry Water Wherever You Go
One of the best ways to stay hydrated in the summer is to keep water close. Not just at your desk, but wherever you go. A reusable water bottle is more than an accessory. It’s a reminder. It prompts you to sip even when you’re not thirsty, and that’s the point. Waiting for thirst is too late.
Your body needs a steady supply of fluids, especially when moving in and out of air-conditioned buildings. Try to refill the bottle at least three times during the day. You’ll be surprised how effective this simple step can be.
Use Technology to Your Advantage
It’s easy to forget to drink water in the middle of a busy schedule. But you can set reminders. There are free apps, smartwatches, and even phone alarms designed to alert you every hour. These tools don’t replace common sense, but they do support it. For people who tend to skip hydration during work or travel, this can be one of the more reliable ways to stay hydrated in summer.
Include Electrolytes When Needed
Sweating leads to the loss of more than just water. You also lose essential minerals like sodium and potassium. Replacing those is just as important. Coconut water is a natural option. Lemon-based drinks or homemade fruit juices also help.
If you’re outdoors for long hours, playing sports, or exercising, electrolyte-rich fluids can make a real difference. This is one of the best ways to stay hydrated in the heat, because it supports not just your thirst, but your internal balance too.
Rethink What You Drink
Many people rely on coffee or tea to get through the day. Others reach for sugary sodas or packaged juices. These drinks don’t always hydrate you. In fact, caffeine and sugar can increase water loss. That doesn’t mean you need to cut them out completely, but balance is key.
For every cup of tea or soda, follow it with a glass of water. Making better beverage choices is a small but smart way to improve hydration during summer without completely changing your lifestyle.
Watch the Colour of Your Urine
This may sound simple, but it works. The colour of your urine can tell you if you’re drinking enough water. Pale yellow usually means you’re well hydrated. A darker shade means your body needs more fluids. This trick is easy to remember and gives instant feedback without needing any device or app.
Plan Workouts with Water in Mind
If you’re heading to the gym or walking outdoors, don’t wait until after the workout to drink. You need water before, during, and after. Exercise increases body temperature and fluid loss. In the UAE, this loss happens faster during summer. Take breaks to drink small amounts rather than waiting for intense thirst. Your energy levels will thank you.
Eat Hydrating Foods
Drinks are not the only source of water. Fruits and vegetables with high water content support overall fluid intake. Watermelon, cucumber, lettuce, and oranges are all excellent choices. Adding these to your meals is one of the healthiest ways to stay hydrated in summer without needing to drink more water than your body can handle. These foods also bring in fibre, vitamins, and minerals, supporting digestion and energy levels.
Stay Indoors During Peak Hours
The hottest part of the day in the UAE is typically from 12 pm to 4 pm. During this time, staying indoors or in shaded areas reduces sweat and helps maintain hydration in summer. If you need to go out, dress in breathable fabrics, wear a hat, and keep your water bottle within reach. It’s not always about drinking more. Sometimes, it’s about losing less.
Final Thought
Staying cool in the UAE summer starts with water. But not just any water, and not just in one go. The best way to stay hydrated in the heat is steady, balanced, and mindful. Listen to your body. Notice how often you’re drinking. Choose food that help. And don’t wait for your thirst to remind you.
Hydration during summer is about routine. One glass in the morning. One bottle at work. A few mindful sips after a walk. It all adds up. In weather like this, small actions matter more than you think.