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The Ultimate Guide to Summer Hydration

With summer in full swing, including sunshine, the beach, and outdoor activities, bringing high temperatures that could cause dehydration if you are not careful. It is crucial to stay hydrated, especially in the summer heat, to maintain your health.


Why Hydration is Important


The body needs to be hydrated to function properly. Through sweating, the body loses water to cool itself down, which is why staying hydrated in the summertime is even more important. Hydration is involved in temperature regulation, energy levels, skin health, digestion, and cognitive function.


Signs of Dehydration


Early signs to watch out for before symptoms escalate:

-        Thirst

-        Dry mouth

-        Fatigue

-        Dark urine

-        Dizziness

-        Decreased urination


How to Stay Hydrated


-        Drink enough water

This seems obvious but it is important to drink water regularly throughout the day. It is optimal to consume at least 8-ounce glasses or 2 liters of water daily, you may need more if you are active or will be spending time in the heat.

-        Consume water-rich foods

Incorporating foods that contain high amounts of water is an easy way to hydrate, options include watermelon, cucumber, lettuce, celery, strawberries, and many other fruits or vegetables.

-        Limiting alcohol and caffeine

Both alcohol and caffeine increase urine output which can lead to dehydration. If you will be consuming these substances, make sure you are drinking plenty of water as well.

-        Electrolytes

A mineral that maintains the body’s fluid balance can prevent dehydration. Coconut water is a great sources for keeping you hydrated.

-        Monitoring

It is crucial to stay hydrated before, during, and after physical activity in the heat and monitor your hydration status, which can be done by the color of urine, light is an indicator you are well hydrated.


It is important to stay informed about your local weather for heat advisories and warnings to take extra precautions. Staying hydrated is essential for health and drinking enough water is a simple way to do so. Listen to your body and be aware of any early symptoms to act if you notice signs of dehydration. Let’s enjoy a happy, healthy, and hydrated summer season!



Elliott, B. (2023, February 7). 19 water-rich foods that help you stay hydrated. Healthline.

Mayo Foundation for Medical Education and Research. (n.d.). Dehydration. Mayo Clinic.



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