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As countries continue to experience a surge in temperatures, health officials have been encouraging individuals to take the necessary steps to guard against the harmful impact of heat stress.

Heat stress refers to a condition when the body temperature rises and the body cannot get rid of excessive heat. This may result in severe heat-related illnesses such as heat exhaustion, heat cramps and heat stroke.

Similar to reducing one’s exposure to extreme heat, hydration also plays an important role in regulating the body’s temperature.

With temperatures predicted to remain above average for the next few months, Our Today has a few tips that you can incorporate into your daily routine to stay hydrated that do not involve drinking water.

Increase your fruit and vegetable intake

The heat is on and one of the easiest ways to stay hydrated as temperatures continue to surge is to increase your daily intake of fruits and vegetables.

Some fruits and vegetables have a high water content such as watermelon, pineapple, orange, cantaloupe, cucumber, tomato and lettuce.

Make a smoothie

Another great way to increase your fruit intake while staying hydrated is to make a refreshing smoothie, consisting of a variety of fruits or vegetables of your choice.

Smoothies are very nutritious and have several essential nutrients and vitamins that can be a healthy alternative for keeping the body cool while satisfying the taste buds.

Have a glass of milk

Having a cup of milk is also another great way to help regulate the body’s temperature during hot days.

Milk consists of 84 per cent water and is packed with several essential nutrients such as protein, calcium, vitamins and minerals that are very good for bone and tooth health.

So, the next time you hydrate you want to consider hydrating with a fresh glass of milk.

Sip some soup

A warm bowl of soup is another great way to keep the body hydrated with enough fluids during the sizzling heat.

Broth-based soups such as vegetable soup help to keep you hydrated while helping to replenish the fluids lost through perspiration.

Cool down with coconut water

Have you ever heard the Jamaican saying, ‘coconut water wash off you heart’? You probably have.

Coconut water is perhaps one of the best ways to replenish and hydrate the body because of its nutritional benefits and health benefits.

The natural beverage contains several important nutrients such as magnesium, potassium, phosphorus, and calcium. Studies have shown that coconut water is good for regulating the body’s blood pressure, helps to neutralise harmful radicals in the body and is good for heart health.

READ: Five ways to beat the heat