Beat the heat tip: for every glass of water you drink, reward yourself with a piece of chocolate.

Staying hydrated is very important for people living in Central Canada this week. This part of the country is being slammed with a heat wave, with temperatures expected to soar to 40C or more with the humidex.

By staying hydrated, you can help avoid heat related health emergencies such as heat exhaustion and heat stroke. As a general rule, for every 2lbs of body weight, you need one fluid ounce of water. Based on this formula, a person weighing 128lb should drink eight average-sized glasses of water per day. In very hot weather, consumption should be increased. Even if you are inside, you should still drink water throughout the day.

How can make sure that you are staying hydrated? Here are a few tips:

  1. Use a visual – I love this idea from fitsugar.com. First, determine how many glasses of water you need to drink each day. Then put the same number of treats (this is where the chocolate comes in – I like chocolate pieces) in a bowl on your desk at work. Each time you finish a glass of water, give yourself a treat! Not only do you remind yourself to drink water, but you get a reward for doing so!
  2. Keep water on-hand and on standby- have a filled water bottle with you, so you can take sips on the go or at your desk.
  3. Have water with meals have a glass of water before each meal and during to help you stay hydrated.
  4. Eat fruits and vegetables – there are plenty of foods that can help keep you hydrated. Here are some of our favourites.
  5. Stay clear of coffee and beer – caffeinated and alcoholic beverages may have water in them, but they have the opposite desired effect – they dehydrate you! It’s best to avoid drinking caffeinated and alcoholic beverages in extreme heat.

For more tips on how to beat the heat, click here.