How to deal with hot weather to stay hydrated and healthy .

In middle east area we usually have a hot weather except in winter we have a nice weather not too rainy and not too cold .
So. we need to stay hydrated as much as we can .
- First of all you need to drink at least 5 glasses of water per day , i mean clear water - not counting tea or coffee or any other drink- , water helps your skin to be hydrated and gives you the perfect amount of energy without it you will feel tired , look unhealthy and can't do your work , it's seriously a must .
- Eat healthy , your health statue depends on your food routine , eat a lot of healthy food such as vegetables , fruits , nuts and protein .
-Make sure to have a whole benefit breakfast, moreover, a good launch , and don't forget the dinner must be light , never sleep after eating stay awake at least for 3 or 4 hours  .
- Snacks are important too , but healthy snacks like an apple or a package of nuts .
- an apple a day keeps the doctor away- always remember this
- last but not least stay away from sun ray , specially in hot days it might be harmful for your eyes , skin and even brain , it might cause a sunburn or any other damage , or if you have an umbrella take with you in sunny days to protect you furthermore, make sue that you have a bottle of water in your bag and a snack to keep you powered and healthy all the day