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Hydration in the Heat: Tips for Summer in the UAE
As temperatures rise across the UAE, staying hydrated should no longer just be viewed as a wellness goal but rather a vital part of maintaining your energy, focus, and overall health.
Author: Helen Conway
Nutritionist
As temperatures rise across the UAE, staying hydrated should no longer just be viewed as a wellness goal but rather a vital part of maintaining your energy, focus, and overall health. Whether you are working out, walking to work, or simply going about your day, higher temperatures mean your body has to work harder to stay cool, which results in increased fluid losses.
What’s also important to note is that dehydration doesn’t always feel dramatic. It can show up subtly in the form of fatigue, brain fog, headaches, or even sugar cravings, all of which can affect how you feel and perform throughout the day.
Why Hydration Should Be a Priority
We lose water through sweat, breathing, and digestion, and those losses can increase significantly in hot and humid conditions. Even mild dehydration, as little as 1-2% fluid loss, can impair mood, concentration, and physical performance. It can also slow down digestion leading to adverse gut symptoms, reduce workout efficiency, and impact how your body regulates hunger and appetite.
Adequate hydration plays a vital role in temperature regulation, blood circulation, and the transport of nutrients throughout the body. That is why staying properly hydrated should be non-negotiable, especially in the hotter months.
How to Estimate Your Hydration Needs
A simple way to calculate your fluid needs is to aim for at least 35ml of water per kilogram of body weight per day. For example, someone weighing 70kg would need around 2.45 litres daily. You may need more if you’re active, sweating, or spending time outdoors in the heat.
Practical Hydration Tips That Actually Help
Staying hydrated in a hot climate like the UAE is key, and the following tips can help you build habits that last:
- Start your day with water. After several hours of sleep without fluids, your body wakes up slightly dehydrated. Rehydrating first thing supports your digestion, focus, and energy levels for the day ahead.
- Carry a bottle. You’re much more likely to drink regularly when water is easy to access. Carrying a reusable water bottle can help encourage more fluid intake throughout the day.
- Add flavour naturally. If you are not a fan of plain water, infuse it with fresh ingredients like lemon, mint, cucumber, or berries. It is a simple way to make hydration more enjoyable without added sugar.
- Eat water rich foods. Hydration doesn’t just come from drinks. Fruits and vegetables like cucumber, lettuce, tomatoes, and watermelon can contribute to your fluid intake. You’ll find many of these ingredients featured in the FITT Meals snacks and meals, which can help support your hydration without extra effort.
- Don’t wait until you are thirsty. Thirst is a sign your body is already behind. Try to sip small amounts of water regularly throughout the day instead of waiting until you feel parched.
- Consider electrolytes. Electrolytes including sodium, potassium, magnesium, and calcium help regulate fluid balance, muscle function, and nerve signalling. If you work out regularly, spend a lot of time outdoors, or fast during the day, electrolyte losses can add up quickly. At FITT Meals we offer Hydote electrolyte tablets as an add on to our meal plan, as a convenient way to support hydration and performance in the heat.
As the UAE heat picks up, staying hydrated is not just about drinking more water. It is about staying consistent, listening to your body, and building habits that keep you feeling your best. Whether you are training, fasting, or just navigating busy days, prioritising hydration is one of the simplest and most effective things you can do for your health and energy.
