Stay hydrated during this week’s heat wave with expert tips and 15 foods to cool you down

We’re on the edge of a record heat wave — thanks to an oppressive “heat dome” — and the onset of the hottest season of the year, when temperatures rise, sweat rages, and we are at increased risk of dehydration.

“Hydration requirements differ widely between individuals, and it varies depending on your age, your activity level, your weight, and the temperature outside,” Courtney Smith, a Florida-based registered dietitian, diabetes specialist and founder of the Keys to Nutrition, tells The Post about the spectrum that is hydration.

Experts like Smith suggest consuming a half-ounce to 1 ounce of water per pound of body weight per day, according to UCLA Health. However, when temperatures rise as expected during this week’s heat surge, proper hydration equals vigilance and increased intake.

Here are some tips and water-rich foods to help keep you healthy and hydrated.

How do you know when you’re dehydrated?

The human body is 60% water, and proper hydration aids in regulating body temperature, preventing infection, eliminating waste and amping up nutrient absorption. Regarding mental wellness, water is critical in optimizing sleep, cognition and mood with studies suggesting adequate hydration makes you a better person.

On the flip side — or graveside — a recent study found that not consuming enough water increases the risk of death in middle-aged folks by 20%.

Yikes.

Smith tells The Post that most of us are chronically dehydrated.

“We often confuse hunger and thirst. Thirst is a delayed response; so sometimes, if you think that you’re hungry, but you’ve just had a meal, you might actually be thirsty,” she explains. “Most of us do not have that thirst sensation until we are a little dehydrated.”

Signs of dehydration include:

• constipation

• dry mouth

• dull skin

• fatigue

• headaches

“It’s not super sexy but the easiest way to gauge your hydration level is the color of your urine,” Smith imparts. “It should be a pale yellow. Clear is great but not always realistic, especially for athletes.”

Takeaways? Keep your pee pale and a glass of water at the ready.

In a pinch, this TikTok hack suggests that pinching the skin of your knuckles or the back of your hand can reveal whether or not you’re dehydrated.

Eat foods with a high H2O content

Smith assures that the recommended daily amount of water can come from sources other than plain, old H2O.

Coffee drinkers rejoice: Smith says your cup of joe even counts.

“There’s been a reevaluation of the research regarding caffeine as a diuretic. If you think about it, you put a lot of water in that coffee. It’s not as strong of a diuretic as we once thought,” she explains. “Coffee does count towards your fluid intake!”

The body absorbs roughly 20% of the water it needs from food sources. Which ones amp up your hydration?

“The foods to consume more of for hydration would be fruits and vegetables that have high water content. That includes celery, cucumbers, watermelon and zucchini. These help with hydration because they are 90% water or more,” Smith explains.

“You’re also getting vitamins and minerals from these foods, as well as fiber. From a general health standpoint, most Americans do not consume enough fiber. So you’re killing three birds with one stone; it’s essentially a way to multitask.”

Triple threat — can dig.

Smith also recommends an easy and flavorful way to double down on your hydration.

“A lot of people just don’t like the taste of water, or they think drinking water all day is boring. We want to add flavor to the water to increase our consumption,” she says. “A pro tip: If you have strawberries or some fruits in the fridge that are a little soft but not rotten, throw them in your water. You could make an agua fresca or incorporate them into a big batch of herbal iced tea.”

Best foods for beating the heat

The following fruits and veggies provide the most hydration per bite or sip. Better yet, for those looking to save themselves from the punishing heat of a cooktop or oven, most of them are better for you when consumed raw.

Cucumber

At 96% water, cucumber has the highest H2O content of any solid food.

Iceberg lettuce

Iceberg lettuce is a close second to cukes, and while darker greens are more nutrient-rich, iceberg — which is 96% water — is where it’s at for hydrating properties.

Celery

In addition to topping out at 95% water, celery is an excellent source of fiber.

Radishes

Radishes are 95% water and rich in both fiber and vitamin C, making them a welcome addition to any hot-weather meal. Consider adding radishes to make your Caesar salad sing.

Romaine lettuce

In addition to being 95% water, romaine is an excellent source of folate, fiber and vitamins A and C.

Tomatoes

Tomatoes are often classified as veggies, but they are a proud and powerful member of the fruit family — and the one with the highest water content (94%). Tomatoes also contain lycopene, an antioxidant that helps guard the body against cell damage.

Zucchini & summer squash

Cooked or raw, zucchinis and summer squash, both 94% water, provide equal levels of hydration. For those looking to eat brighter and lighter this summer, zucchini noodles make for an excellent, lower-calorie pasta substitute.

Asparagus

Raw or roasted, potassium-rich asparagus is 92% water, so consider throwing some spears on the grill or blending them into a chilled asparagus bisque.

Bell peppers

At 92% water, bell peppers offer an antioxidant-rich combination of quench and crunch.

Cabbage

When cooked, most cabbages contain even more water (94%). Varieties like bok choy are 96% water, making them a choice addition to a salad or stir fry.

Cauliflower

Like cabbage, consuming cooked cauliflower provides even more water (93%) than eating it raw.

Mushrooms

Mushrooms, renowned for their anti-inflammatory and antioxidant properties, are also 92% water. Eat ’shrooms raw for maximum health and hydration.

Watermelon

As the name implies, watermelon is water-rich, at 92% H2O. In addition to helping hydrate, watermelon is another excellent source of cell-boosting lycopene.

Spinach

Comprised of 92% water, spinach is a nutrient powerhouse and a great source of calcium, magnesium, potassium and iron.

Strawberries

Strawberries, which are 92% water, are low-cal, high-fiber and rich in vitamin C. Subbing strawberries for tomatoes makes for a sweet and savory summer salsa.