As the weather gets warmer, it is extra important to stay hydrated. When you sweat more from the heat or outdoor activities, your body loses more water. Drinking enough fluids helps you feel your best, inside and out.
Water is needed for many things your body does every day. It keeps your joints moving, helps you digest food, carries nutrients through your body, and keeps your temperature normal. Even mild dehydration can make you feel tired, dizzy, or give you a headache.
How Much Water Do You Need?
A general rule is to drink about 8 cups (64 ounces) of water a day. But you may need more if you are active, spending time outside, or sweating a lot. Some people may need closer to 9–13 cups a day depending on age, size, and activity level.
Signs You May Need More Water:
- Feeling thirsty
- Dry lips or dry mouth
- Dark yellow pee
- Feeling tired or dizzy
- Headaches or trouble focusing
If your pee is light yellow or clear, that is usually a sign you are well hydrated.
Easy Ways to Stay Hydrated
- Carry a water bottle – Keep it with you all day, and refill it when needed.
- Flavor your water – Add fruit like lemon, orange, cucumber, or berries for a fun twist.
- Eat water-rich foods – Cucumbers, watermelon, oranges, celery, and strawberries all have high water content.
- Drink before you are thirsty – Thirst means your body is already a little dehydrated.
- Set reminders – Use a phone alarm or hydration app to remind you to drink throughout the day.
- Start and end your day with water – A glass in the morning and evening helps keep you on track.
Bonus Tips for Hot Weather
- Drink more during and after being outside. If you are walking, gardening, or playing sports, bring water with you.
- Watch out for sugary drinks. Soda and sports drinks can have a lot of sugar. Water, unsweetened tea, or sparkling water are better choices most of the time.
- Use frozen fruit as ice cubes. This keeps your drink cool and adds flavor without sugar.
- Staying hydrated helps your body work properly and can even boost your mood and energy. This spring and summer, make hydration a healthy habit—your body will thank you!
References
“Staying Hydrated, Staying Healthy.” American Heart Association. January 22, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy.
Mayo Clinic Staff. “Water: How much water do you need to stay healthy?” Mayo Clinic. October 12, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women.