Expert Tips for Staying Hydrated in UAE Summers

May 15, 2026

70 min

May 15, 2026 05:30

Hydration hacks for UAE summers: Experts weigh in

## Importance of Hydration

Staying hydrated in the UAE's intense summer heat is crucial. Experts emphasize the need for regular water intake to maintain hydration and support kidney function. The National Academies of Sciences, Engineering, and Medicine recommend daily water intake of 3.7 liters for men and 2.7 liters for women, but these amounts may need to increase in hot climates.

## Water-Rich Foods

Incorporating water-rich foods like watermelon, cucumbers, and strawberries can aid hydration. These foods, along with vegetables like lettuce and celery, not only provide fluids but also help maintain electrolyte balance. Dairy products like yogurt and beverages such as coconut water are also beneficial.

## Hydration Strategies

Experts suggest setting hourly reminders to drink water throughout the day. Consuming small amounts regularly is more effective than large quantities at once. Additionally, balancing water intake with electrolytes is essential, especially after sweating. Foods like yogurt, spinach, and bananas can help replenish lost nutrients.

## Cooling Techniques

Cold drinks can help manage body temperature in the heat. Research indicates that cold water can reduce heat strain and improve performance. Freezing water bottles overnight and adding mint or lime can provide a refreshing drink.

## Caffeine and Alcohol

While moderate caffeine intake doesn't significantly dehydrate, excessive consumption can increase fluid loss. Pairing each cup of coffee with a glass of water or opting for herbal teas can help maintain hydration levels.

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