Last Updated 6/29/25
Beat the Heat: Essential Summer Hydration Tips for Health and Performance
Stay Hydrated This Summer
With summer in full swing, staying hydrated is more important than ever. We all know water is essential, but how much is enough, and what happens if we fall short? This week’s Focus Point highlights the vital role water plays in our health and performance, and offers strategies to ensure you’re staying hydrated all summer long.
Why Hydration Matters
Did you know that humans can survive several weeks without food, but only a few days without water? That’s because water is essential for nearly every bodily function. About 60% of your body is made up of water and even mild dehydration can impair vital systems such as circulation, temperature regulation, and digestion. It plays a critical role in:
- Delivering nutrients and oxygen to cells
- Converting food into energy
- Lubricating joints and relieving joint pain
- Regulating body temperature
- Preventing kidney damage
The Risks of Dehydration
When you don’t drink enough water, your body can’t perform at its best. Dehydration can cause a variety of symptoms, but the most common include:
- Fatigue
- Headaches
- Dizziness or lightheadedness
- Mental fog
- Muscle stiffness and cramps
- Rapid heartbeat or breathing
Research shows that even mild dehydration can negatively affect exercise performance, while adequate hydration can boost it. So the next time your trainer reminds you to drink water, know that it’s more than a casual suggestion. It’s a strategy for feeling and performing your best.
How Much Water Do You Need?
If you’re thirsty, you’re already dehydrated. A good starting point is to drink half your body weight in ounces of water per day. For example, someone who weighs 150 pounds should aim for 75 ounces daily.
If that seems like a lot, start small. Use our “less is more” approach. Begin with a manageable amount, then increase it gradually by 10% each week until you reach your target.
Hydration Tips for Success
- Drink a glass of water before coffee or tea in the morning.
- Replace high-calorie drinks like soda, juice, or alcohol with water.
- Drink water with meals, and aim to finish it before your food.
- Drink water before, during, and after each exercise session. This will help you reach your goal earlier in the day and sleep uninterrupted at night.
- Keep water visible—on your desk, in your car cup holder, or wherever you’ll see it often.
- Invest in a large, insulated water bottle. It keeps water cold and reduces the number of refills you need.
Make a Plan, Reap the Benefits
Take a few minutes to assess your hydration strategy. With a little planning, you can ensure your body gets the water it needs to thrive. Let’s commit to better hydration this week and see what a difference it makes!
