Once the official start of summer arrives, temperatures begin to rise in southeastern Pennsylvania and Delaware. With warmer weather comes an increased risk of dehydration, making proper hydration especially important this time of year. Your body depends on fluids to function properly, and staying hydrated can help support your overall health, energy levels, and well-being. 

Water plays an important role in many of the body’s essential functions, including regulating body temperature, lubricating joints, transporting nutrients, and supporting healthy digestion. Even mild dehydration can leave you feeling tired, dizzy, or less focused. During the summer months, it can be easier to lose fluids without realizing it. 

How Much Water Should You Drink a Day? 

All sources of fluids can help keep you hydrated. The best way to determine how much fluid you need each day is to consult your primary care physician, as hydration needs vary based on your health and lifestyle. 

According to the National Council of Aging, “As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink at least 50 ounces, or about 6 cups, of water each day”.  

Creating a consistent hydration routine is especially important during the warmer months. As temperatures rise, your body sweats more to cool itself down, causing you to lose both fluids and electrolytes. Physical activity, especially outdoors in the heat, can increase fluid loss even further. Older adults may be at an even greater risk for dehydration because the body’s ability to regulate temperature changes with age, making it easier to become dehydrated during periods of heat and activity. 

Early Signs of Dehydration   

There are several early signs of dehydration that are important to recognize if you may not be getting enough fluids. 

• Dark-colored urine, urinating less frequently 

• Fatigue, or feeling weak 

• Irritability 

• Dizziness 

• Headaches 

• Muscle cramps in arms or legs 

• Dry mouth 

• Confusion, decreased cognitive function 

Dehydration can increase your risk of falls by causing dizziness, confusion, and fatigue. Staying hydrated is a simple but important step you can take to support your health and safety, whether you are active or spending most of your time indoors. 

Tips for Staying Hydrated 

There are many ways to stay hydrated throughout the day. It’s a good idea to keep water with you whenever possible. Carrying a water bottle can eliminate the stress of finding something to drink while you’re out and about.  

If you are not someone who enjoys drinking water all the time, you can also help meet your fluid needs by eating foods with a high-water content. 

According to Harvard Health, foods that are good sources of water include: 

90%-100% water: Asparagus, baby carrots, broccoli, cabbage, celery, cucumbers, iceberg or romaine lettuce, peppers, skim milk, spinach, strawberries, watermelon, zucchini 

80%-90% water: Apples, cottage cheese, green grapes, navel oranges, pears, peaches, pineapple, plain nonfat Greek yogurt, sweet potatoes 

70%-80% water: Avocados, bananas, lentils (cooked), part-skim ricotta cheese, salmon (cooked), shrimp (cooked), yellow corn (cooked)

And don’t feel like water is your only option. You can create variety in your hydration routine. However, it’s important to note that alcohol, coffee, and tea can have a dehydrating effect and should not be counted toward your hydration goals.  

Staying hydrated is a great way to support your health throughout the summer. By paying attention to your fluid intake and recognizing the signs of dehydration, you can help your body stay healthy, energized, and ready to enjoy the season.