The Importance of Staying Hydrated in the Summer to Keep YOU Healthy!

ashleigh geurin blog post nutrition Jul 02, 2024

Summer brings sunshine, outdoor activities, and longer days, but it also brings higher temperatures and an increased risk of dehydration. Staying hydrated is crucial during these warmer months to ensure our bodies function optimally and to prevent health issues. Here’s why staying hydrated in the summer is essential and how you can make sure you're getting enough fluids so you can stay authentically you.

Why Hydration is Essential

Water is vital for life. It makes up about 60% of our body weight and plays a role in nearly every bodily function. Here are some key reasons why hydration is so important:

  1. Regulates Body Temperature: Water helps regulate your body temperature through sweating and respiration. When you’re well-hydrated, your body can cool itself effectively.
  2. Supports Physical Performance: Dehydration can significantly affect your physical performance, leading to fatigue, reduced endurance, and even heat-related illnesses.
  3. Aids Digestion: Water is essential for digestion, helping to break down food and absorb nutrients. It also prevents constipation by softening stools.
  4. Protects Tissues and Joints: Adequate hydration keeps tissues moist and lubricates joints, reducing the risk of injury and maintaining overall mobility.
  5. Promotes Healthy Skin: Hydration keeps your skin looking healthy and can help to prevent dryness and irritation.

The Risks of Dehydration

Dehydration occurs when you lose more fluids than you take in. This can be particularly dangerous in the summer when heat and physical activity increase fluid loss. Some signs of dehydration include:

  • Dry mouth
  • Fatigue
  • Dizziness
  • Dark-colored urine
  • Muscle cramps
  • Headaches

Severe dehydration can lead to heat exhaustion or heatstroke, which are medical emergencies.

Tips for Staying Hydrated

Here are some practical tips to help YOU stay hydrated during the summer:

  1. Drink Plenty of Water: Aim to drink at least eight 8-ounce glasses of water a day. You might need more if you're active or the weather is particularly hot.
  2. Eat Hydrating Foods: Incorporate water-rich fruits and vegetables into your diet. Watermelon, cucumbers, oranges, and strawberries are excellent choices.
  3. Carry a Water Bottle: Always have a water bottle with you, so you can sip throughout the day.
  4. Avoid Sugary and Alcoholic Beverages: These can contribute to dehydration. Stick to water, herbal teas, or drinks with electrolytes.
  5. Set Reminders: If you often forget to drink water, set reminders on your phone or use a hydration app.
  6. Listen to Your Body: Pay attention to signs of thirst and drink water immediately.

Hydration and Exercise

When you exercise, especially in the heat, your body loses fluids through sweat. It’s important to drink water before, during, and after exercise. For longer or more intense workouts, consider drinks that replenish electrolytes.

Special Considerations

Certain groups, such as the elderly, children, and people with chronic illnesses, are more vulnerable to dehydration. Extra care should be taken to ensure they stay hydrated. Encourage them to drink water regularly and watch for signs of dehydration.


Staying hydrated in the summer is not just about quenching your thirst—it’s about supporting your body in every way possible. By making a conscious effort to drink enough fluids and eat hydrating foods, you can enjoy all the wonderful activities summer has to offer while keeping your body healthy and well-hydrated.

Remember, hydration is key to feeling your best. So, grab that water bottle, take a sip, and make staying hydrated a priority this summer!

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