Summer Hydration Tips
July 14, 2025
Hydration is important for many processes in the body- digestion, energy, and temperature regulation. Now that we are in the thick of summer, it is important to stay adequately hydrated to avoid symptoms of dehydration and stay cool all summer long.
How much water should you drink?
This can vary from person to person. Some sources recommended 2-3L (~64-100 oz) of fluids each day. Another calculation is to take your body weight in pounds, divided by two, and that is the amount you should drink in ounces. For example, if someone weighs 175lbs then this calculation suggests aiming for ~88oz of fluids each day. A rule of thumb that I like to refer to is checking the color of your urine, if it is dark yellow then that is a sign of dehydration and if it is a lighter, pale yellow then that is a good sign that adequate hydration status has been met. It is important to note that some factors can impact the color of urine, such as medications or supplements.
Your fluid needs may change based off of various factors such as the time of year, activity levels, etc. For example, if the 175lb person mentioned earlier takes up running in the summertime then their fluid needs may be higher than 88oz/day in order to achieve that pale, yellow urine color indicative of adequate hydration status.
How can you tell if you are dehydrated?
Aside from a dark urine color, other signs of dehydration may include headaches, fatigue, infrequent urination, and constipation. More extreme signs of dehydration may include lightheadedness and fainting.
If you start to feel thirsty, go ahead and take a sip of water as that is typically the first sign that the body needs some water. Drink up!
If you struggle with meeting your recommended fluid needs, here are some tips to help you out:
– Get a fun water bottle- getting an exciting new water vessel may boost morale and help you get motivated to drink more water.
– Keep water with you at all times- keep water with you at your desk at work, in the car when running errands, and when hanging out on the couch. The more you keep water with you, the more likely you are to sip it and meet your fluid needs.
– Add flavorings to water- adding fruit to water can improve the flavor and add some extra vitamins. Try lemon, cucumber, mint, or strawberries! Sugar-free flavor drops or powders may also help improve the flavor.
– Pair water with meals and snacks- try making a goal to drink ~12oz of water with each meal and snack. If you are already in the habit of following a meal schedule, it might be helpful to add to that established routine. If you have a glass of water with each meal and snack and you have 3 meals and 1-2 snacks throughout the day, then you will drink 48-60oz with meals and snacks alone!
– Get hydration from other sources- fruits and vegetables with a high water content can help boost your hydration levels. Try snacking on cucumbers, melon, berries, and citrus fruits this summer to help keep you refreshed.
Our bodies require fluids to help get energy from the food we eat and to keep us feeling cool throughout summer. Next time you are headed out to the beach or just running a quick errand, go ahead and grab an ice cold water bottle to help stay hydrated in the hot summer months.
