Staying hydrated is super important for keeping your body running smoothly. It helps with everything from regulating your temperature and supporting brain function to keeping your skin healthy, your joints feeling good, and your energy levels up. Plus, it’s key for digestion and even weight management. With summer heat in full swing, it’s a lot easier to get dehydrated, so it’s good to stay ahead of it.
Dehydration can sneak up on you.
Some signs of dehydration include:
- Feeling thirsty, hot, or dry
- Having dark urine
- Not needing to pee much
- Having dry lips and mouth
How much water you need depends on a few things, like your size, how active you are, and how hot or humid it is outside.
A good rule of thumb? Try drinking half your body weight in ounces of water each day. So, if you weigh 160 pounds, aim for about 80 ounces of water daily.
Here are some easy tips to help you stay hydrated, especially during those hot summer months:
#1 Start your morning with water.
Drink a glass of water first thing when you wake up. You lose some fluids while you sleep, so refilling your tank early helps set you up for success all day. Keep a glass or bottle by your bed, and if you wake up during the night feeling warm, take a quick sip.
#2 Bring water everywhere.
Keep a water bottle handy no matter where you are—at home, work, running errands, or in the car. Sip every 20-30 minutes to stay ahead of dehydration.
#3 Pre-hydrate before heading out or exercising.
If you’re going somewhere where you can’t bring water or you’ll be sweating, drink up before you leave. It’s much easier to stay hydrated than to play catch-up.
#4 Add electrolytes after sweating or on hot days.
Try mixing in an unsweetened electrolyte pack or enjoy some coconut water to replenish what you’ve lost.
#5 Go easy on alcohol.
Drinking in the heat can dehydrate you fast. Try alternating each alcoholic drink with a glass of water or sparkling water to stay balanced.
#6 Make it fun!
If plain water gets boring, mix it up with sparkling water, herbal tea, or add flavor with slices of cucumber, lemon, or orange.
Staying hydrated doesn’t have to be complicated—it’s all about building little habits into your day. Your body will thank you!
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Dr. Caitlan Gignac. ND
Naturopathic Doctor San Jose
408-356-1364
