Water is key.

It is blistering hot outside. Even my daughter who will suntan when the UV is just right, said not today because of the heat. Wearing light-colored clothing and being in the shade can help keep your body cool. In heat like this, staying hydrated is key. Water is the number one drink to stay hydrated. Water-based beverages such as tea and coffee are hydrating too.

 How much water should you have?

"For the average healthy adult, the general recommendation for water intake is eight 8-ounce glasses of water per day — that's 64 ounces a day. Everyone's needs vary, however, depending on their activity level and even the climate in which they live." — Mayo Clinic. Keep in mind that sweat is water loss, so you will need to hydrate after working out. I carry a bottle of Shaklee Hydrate (a powder) mixed with water when I walk in the park. "The National Academy of Medicine estimates an optimal daily fluid intake is approximately 15 cups for healthy men and 11 cups for women. That includes fluids consumed from foods and beverages. About 20 percent of your daily fluid intake comes from foods." —  University Hospitals

Why is water important? We need water in our bodies to lubricate our joints, flush waste from the body, and regulate our body temperature. Water helps our body function at its best.

Other ways to get hydration are from fruits and veggies with high water densities:

Fruit:

Strawberries: Water makes up 91% of strawberries.

Cantaloupe: Cantaloupe is 90% water.

Watermelon: Watermelon has 92% water content.

Oranges: Oranges consist of 88% water.

Peaches: Peaches have 89% water content.

Blueberries: Blueberries are approximately 84% water.

Veggies:

Celery, radishes, cucumbers & lettuce: These vegetables are made up of about 95% water.

Green bell papers: Green bell peppers consist of about 94% water.

Asparagus: Asparagus contains about 93% water.

Spinach: Spinach contains approximately 91% water. (Mobile IV Medics)

If you don't get enough hydration, you might feel dizzy, have headaches, dry mouth, and experience infrequent urination. Sipping water slowly in this case can help rehydrate your body. If symptoms worsen, then seek medical attention.