Stay Hydrated This Summer: Why Water Matters More Than Ever

As summer temperatures soar, so does the risk of dehydration. Whether you’re gardening, fishing, working outdoors, or enjoying time at the beach, it’s easy to underestimate how quickly your body loses water through sweat. Proper hydration is more than just drinking when you’re thirsty, it’s a key part of maintaining your energy, focus, and overall health during the hottest months of the year.

Why Hydration Is Essential

Water makes up about 60% of the human body. It helps regulate your temperature, lubricate joints, protect organs, and transport nutrients. During the summer, excessive heat and humidity can cause you to sweat more, increasing your need for fluids.

Even mild dehydration can lead to:

Headaches
Dizziness or fatigue
Muscle cramps
Dry skin and mouth
Trouble concentrating

Severe dehydration can be dangerous, leading to heat exhaustion or heat stroke.

How Much Water Do You Need?

Adults:

Men: About 3.7 liters (or 13 cups) per day
Women: About 2.7 liters (or 9 cups) per day
Increase this amount with physical activity, heat exposure, or if you’re pregnant or breastfeeding.

Children:

Water needs for kids depend on age, size, and activity level. According to the Institute of Medicine:

Ages 1–3: About 4 cups per day
Ages 4–8: About 5 cups per day
Ages 9–13: 7–8 cups per day
Ages 14–18: 8–11 cups per day

Active children or those playing sports in the heat will need even more to stay hydrated.

Athletes and Active Individuals:

Sweating from intense exercise or long periods outdoors increases fluid needs.

Before activity: Drink 16–20 oz (about 2–2.5 cups) of water 2–3 hours before exercise.
During activity: Drink 7–10 oz every 10–20 minutes during physical activity.
After activity: Drink 16–24 oz of water for every pound of body weight lost during exercise.

For prolonged or high-intensity activity (especially in the heat), consider sports drinks with electrolytes — but use them wisely to avoid excess sugar.

Tips for Staying Hydrated

Start Early: Begin your day with a glass of water.
Carry a Refillable Water Bottle: Having it on hand is a visual reminder to drink.
Infuse Your Water: Add slices of lemon, cucumber, or fresh mint for flavor.
Eat Hydrating Foods: Watermelon, strawberries, oranges, cucumbers, and lettuce all have high water content.
Set Reminders: Use a phone alarm or hydration tracking app to keep you on schedule.
Drink Before You’re Thirsty: Especially important for older adults and children, who may not recognize thirst as easily.

Watch for Signs of Dehydration

Keep an eye out for:

Dark yellow urine
Dry lips or tongue
Low energy or confusion
Rapid heartbeat or breathing

If you notice these symptoms, take a break from the heat, sip water slowly, and seek medical attention if symptoms persist or worsen.

Hydration Alternatives

While water is best, other options include:

Coconut water (low in added sugars)
Herbal teas (unsweetened and caffeine-free)
Sports drinks (mainly after intense activity or sweating)

Avoid high-sugar sodas, energy drinks, caffeinated beverages, and alcohol, which can dehydrate you further.

Remember: If you’re feeling tired, dizzy, or lightheaded, drink up and cool down. Your body will thank you!

For more information on summer safety and health tips, visit UF IFAS Extension Taylor County Facebook page or email lwiggins@ufl.edu.