Stay Hydrated in the Heat: Your Guide to Beating Summer Dehydration

When the weather heats up, so does your body’s need for water. Whether you’re active outdoors or just enjoying the sunshine, staying hydrated is key to staying healthy and avoiding heat-related issues like dehydration or heat exhaustion.

Why Hydration Matters

In hot weather, your body sweats more to stay cool – losing fluids and electrolytes quickly. Without regular hydration, you can experience fatigue, headaches or more serious symptoms like dizziness and confusion.

Signs of Dehydration

Drink water if you notice any of these:

  • Dry mouth
  • Headache or fatigue
  • Dizziness or confusion
  • Dark urine or low urination

Who’s Most at Risk?

  • Children and older adults
  • Outdoor workers and active individuals
  • People with Chronic health conditions

Simple Hydration Tips

  • Drink 6-8 cups of water daily – more in the heat or during activity
  • Choose water or low-sugar electrolyte drinks
  • Eat hydrating foods like watermelon, cucumbers and oranges
  • Carry a reusable water bottle to sip throughout the day

What to Avoid

  • Caffeine, alcohol, and sugary drinks – they can increase dehydration
  • Waiting until you’re thirsty to drink

Quick Takeaways

  • Hydrate before, during and after time in the sun
  • Watch for dehydration signs
  • Choose water-rich foods
  • Avoid drinks that dehydrate
  • Rest in the shade when possible

Stay safe, stay cool & keep sipping!