Spending a good amount of time outside in the heat? Water should be your new best friend.

Keeping hydrated is important for staying healthy, maintaining energy levels and cooling off on hot summer days.
"As the temperature rises, it's especially important to make sure you're hydrated. Water is the best choice for staying hydrated," said Celene Winteron, a registered dietitian at Alberta Heartland Primary Care Network (PCN).
Fruits and vegetables are also a healthy source of fluids. Winteron recommends staying away from sugary, low-nutrient drinks like pop, juice, energy drinks and sport drinks.
According to the Heartland PCN, adults need about 2 to 3 litres of water a day, with people who are active needing even more.
Some water tips include:
- Hydrate immediately and often.
- Don't drink large amounts of water all at once. It can lead to hyponatremia or water toxicity.
- Always keep a bottle of water nearby
- Drink water after working outside or exercising
If you're bored of drinking plain water, Heartland PCN suggests using fruits and vegetables to bring flavour to water without adding sugar or artificial sweeteners. Chop up your favourite fruits or vegetables and add them to a water bottle or pitcher of water. The longer it sits, the more flavor that is infused into the water. Some good combinations are watermelon and kiwi, lemon and lime, cucumber, lime and peach and orange and blueberry. 

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