Rising temperature is related to insomnia, dehydration, and in some cases even death. Here are some tips and steps you can follow to stay hydrated and get a good night’s sleep during the hottest time of the year.

In this extremely hot period, keeping hydrated is vital. It is recommended to drink 4 to 6 glasses of water a day, depending on our active lifestyle. We may become dehydrated due to insufficient water intake and excessive sweating. However, sometimes dehydration occurs in other ways, such as drinking alcohol, taking drugs, eating high-sodium foods, air travel, menstruation, stress, high altitude, breastfeeding, and not eating enough fruits and vegetables.

Fruits and vegetables are naturally moisturizing, with a water content of up to 90%. Therefore, regular consumption of them can prevent you from dehydration. The most hydrating fruits and vegetables include watermelon, strawberries, blackberries, grapefruit, cantaloupe, peaches, bell peppers, cucumbers, celery, lettuce, spinach, and zucchini.

If you don't like water, that's not a problem. There are many other hydrating drinks that can be substituted. Some can even better keep you hydrated for a long time, rather than just drinking plain water. Interestingly, a study by the University of St Andrews in Scotland found that drinking beverages containing sugar, fat or protein can keep you hydrated for longer.

Milk is not only suitable for children. Milk contains a natural mixture of sodium, carbohydrates, and protein, which can help you keep your body fluids longer. And, according to the taste of home, the vitamin D and calcium added to milk in the United States make it a healthy substitute for water, even on the hottest summer days.

According to Men's Magazine, whether you like herbal tea, green tea or black tea, they all have the same moisturizing effect as water. In addition, antioxidants have many health benefits.

The water content of fruit and vegetable juice is as high as 85-100%. In addition, vegetable juice is healthier than fruit because it contains less sugar. Some of the best juices include celery, lemon, orange, sour cherries and beets. If you don't have a juicer or blender, make sure you choose 100% unsweetened juice when buying pre-made juice in the supermarket.

Coconut water is an excellent source of hydration because it contains 95% water. It is rich in antioxidants and has many health benefits. In addition, coconut water is better for you than drinking juice or sports drinks. You can try to make a lemon coconut smoothie to get the benefits of both.

Almost all sports drinks contain carbohydrates and sodium, which can help your body replenish water more effectively. However, Men’s Magazine warns that if the sodium content exceeds 500 mg, your body will begin to draw water from the blood to help break down the excess minerals. Therefore, please read the label before drinking.

Although it is still water, adding fruit can enhance its vitamins, health benefits and flavor. This simple adjustment makes the water taste so wonderful! You can add watermelon, pineapple, lemon, lime, strawberry, mint, cucumber or any delicious fruit.

According to the Sleep Foundation, staying hydrated throughout the day and drinking ice water before bed can help you feel cool before going to bed.

Cold showers can do wonders! When your skin is hot, you may feel unable to sleep. The Western Australian Department of Health recommends using cold showers to rinse off before going to bed. If you don't have time for a full body wash, you can fill a spray bottle with cold water and spray yourself.

Surprisingly, moisturizing your hair can also help you stay cool. In addition, you can press a cold towel on a warmer part of your body (such as the back of your neck) or soak your feet in ice water to cool down immediately before going to bed.

In general, splashing cold water on any part of your body can lower your skin temperature, provide cool relief, and let you fall asleep like a baby.

Fabrics have a great influence on body temperature, whether it is the pajamas you wear or the sheets you lie on. Instead, consider lightweight, breathable, and moisture-absorbing fabrics that absorb sweat. Sleep expert Dr. Niket Sonpal recommends that people choose "cooling technology bed sheets, stay away from polyester and silk bed sheets, because these fabrics easily absorb heat."

Dr. Sonpal told MarketWatch:

Bed sheets that contain breathable materials, such as linen, cotton, bamboo, and cotton, are the best bed sheets for a cool sleep because they can keep most people cool, comfortable and dry.

Drinking caffeinated beverages before bed can make it difficult for you to fall asleep. According to Dr. Marta Maczaj, co-director of the St. Charles Sleep Disorder Center, people with insomnia should consider quitting caffeinated beverages altogether.

Although you can usually drink a caffeinated beverage before noon, if you have trouble falling asleep or staying asleep, you should consider limiting or eliminating caffeine intake.

Caffeine is not only found in coffee, but also in soda, tea and other common beverages. Therefore, if you have trouble falling asleep, try to remove caffeine from your diet.

Some people find it difficult to fall asleep in a stuffy bedroom. If this is the case, good ventilation is the key to cooling the bedroom. If you don't have air conditioning, this means opening windows or using a circular fan to generate strong winds. Then, as the air enters and exits the room, it can relieve a little heat.

You can also try cross ventilation. The Sleep Foundation recommends opening various windows or doors in the home to let air in and out from one. In addition, you can speed up the process by strategically placing fans to blow hot air out and bring cooler air into the room.

In the hottest months, you may see the refrigerator as a ticket to better sleep, rather than a source of frozen food.

Try putting your bedding, pillowcase and pajamas in a bag, and then put it in the refrigerator for a few hours. When you are ready to go to bed, take out your belongings. Make sure to let your sheets, pillowcases and pajamas dry out due to condensation within a few minutes. And enjoy your super refreshing and cool sleep!