Master hydration with expert tips to cope with the UAE’s summer heat.
Staying hydrated may sound simple, but in the UAE’s peak summer heat, it becomes much more challenging. A few quick sips of water during the day are often not enough. True hydration isn’t just about increasing water intake—it also depends on timing, diet, and how effectively your body absorbs fluids.
So if you’re drinking plenty of water but still feeling tired, sluggish, or overheated, your hydration habits may need adjusting. These simple hydration tips could make a significant difference during the hottest months of the year.
Water-rich foods you should consider
Hydration doesn’t come only from what you drink—certain foods can also help keep the body cool and refreshed. Fruits such as watermelon, cucumber, oranges, and strawberries are rich in water content, with some made up of more than 80% water. They also provide natural sugars that deliver steady energy without the sharp spikes and crashes associated with processed snacks or sugary drinks.
Vegetables such as lettuce, celery, and zucchini are also effective for boosting hydration. Easy to include in salads, sandwiches, or light snacks, they help replenish fluids while supporting electrolyte balance—something the body needs more of during prolonged heat exposure.
Dairy options like yogurt can also contribute to hydration. In addition to its high water content, yogurt provides protein and probiotics that support digestion and gut health. Coconut water is another popular option, acting as a natural electrolyte drink that helps restore potassium and sodium lost through sweating, especially after outdoor activity.
Even light broths, such as vegetable or chicken soup, can be surprisingly hydrating. They contribute to overall fluid intake while also providing essential minerals that help the body recover from heat and fatigue.
Small sips, all day long
Hack it: Set simple hourly reminders and aim for a glass of water every hour. Think of it as steady hydration pacing rather than last-minute hydration.
Snack smart
Water doesn’t always have to come from a bottle.
Foods such as watermelon, cucumber, and oranges—each containing over 85% water—help support fluid balance. Yogurt, which is also around 85% water, further aids hydration while promoting gut health.
Coconut water is another effective option, offering natural electrolytes like potassium and sodium. Light vegetable or chicken broths also contribute hydration along with essential nutrients.
Why it works: Hydrating foods help maintain both energy levels and electrolyte balance.
Hack it: Try fruit skewers, chilled soups, or add cucumber and mint to your water bottle for a refreshing twist.
A simple homemade electrolyte drink can also help restore balance: salt provides sodium, cream of tartar (from the baking aisle at stores like Carrefour or Spinneys) supplies potassium, and citrus improves taste. Honey can be added for a quick energy boost, especially during longer outdoor sessions. If you’re training outside in July or August, you may need to increase the salt content slightly. Preparing the bottle in advance and freezing it overnight can also help keep it cool for the first half of your workout.
Balance water with electrolytes
As Dr Mishika Khithani, Functional and Longevity Medicine Doctor, explains, electrolytes are essential minerals—such as sodium, potassium, and chloride—that regulate fluid balance, muscle function, and nerve activity. During summer, the risk of dehydration increases significantly.
Early signs of electrolyte imbalance may include headaches, fatigue, irritability, confusion, digestive changes, muscle cramps, irregular heart rate, and tingling in the limbs, she noted.
Over-hydrating without electrolytes can even lead to hyponatremia (low sodium levels), particularly after intense exercise.
As experts such as Sarah Lindsay (ROAR Gym) and Dr Ruhil Badiani (Cornerstone Clinic) have previously noted, a nutrient-rich diet is often sufficient to restore electrolyte balance.
This includes:
- Yogurt (rich in potassium and magnesium)
- Spinach and kale (provide magnesium, calcium, potassium, and antioxidants)
- Nuts, seeds, whole grains, and dark chocolate (magnesium sources)
- Bananas, avocados, and coconut water (potassium-rich options)
However, experts caution against immediately relying on electrolyte powders and supplements. “If people are performing low-intensity workouts for a short duration, especially in non-extreme heat, electrolytes may not be necessary,” they note. “There is a time and place for everything. Excess intake is also not advisable, and it’s important to check labels for additives such as caffeine, food colouring, and artificial sweeteners.”
How to make your own electrolyte drink
Skip the expensive branded tubs—this homemade version does the same job at a fraction of the cost, explains fitness trainer and nutritionist Hannah Lucy Murphy.
In 500 ml of cold water, mix:
- ⅛ tsp fine salt
- Juice of half a lemon or lime (or 1 serving of sugar-free cordial)
- ¼ tsp cream of tartar
- 1 tsp honey (optional)
Salt provides sodium, while cream of tartar (available in baking aisles at stores like Carrefour or Spinneys) supplies potassium. Citrus improves taste, and honey can offer a quick energy boost during longer sessions. For intense outdoor training in July or August, some people increase the salt slightly. Preparing the drink in advance and freezing the bottle overnight can also help keep it cool for part of your workout.
How much water you need
According to the National Academies of Sciences, Engineering, and Medicine (NASEM), adequate daily water intake is about 3.7 litres for men and 2.7 litres for women, including fluids from food and beverages.
However, these are general baseline recommendations. In hot climates like the UAE, especially during summer, fluid requirements can rise significantly due to sweating, heat exposure, and physical activity—often exceeding standard guidelines depending on individual lifestyle and conditions.
In practice, many people may require higher-than-average fluid intake during peak summer heat, especially if they are active or spending time outdoors. The key is steady hydration throughout the day, along with replacing electrolytes lost through sweat.
Chill out, literally
Cold drinks can actually help the body cope with heat more effectively.
Science says: Research published in Medicine & Science in Sports & Exercise and other sports medicine journals suggests that drinking cold water (around 4°C) during exercise may help reduce heat strain and can improve endurance performance in hot conditions compared to room-temperature water. However, results vary depending on environmental conditions, exercise intensity, and the type of performance being measured
Hack it: Half-freeze your water bottle overnight, then top it up before heading out. Add mint or lime for a refreshing boost.
Dial down the diuretics
Why it works: Caffeine can increase fluid loss, especially when consumed in excess or without adequate food or water intake.
Science says: A study published in PLOS One found that moderate caffeine intake does not significantly dehydrate the body, but consumption above 300 mg per day (roughly three cups of coffee) may begin to affect fluid balance.
Hack it: Pair each coffee with a glass of water to maintain better hydration balance. Alternatively, switch to iced herbal teas like hibiscus, which can help cool the body and support hydration without the diuretic effects associated with caffeine.
