Ways to Stay Hydrated in Summer
Know why it is important to be hydrated. How much water should you drink? 10 ways to stay hydrated and signs of dehydration, and more.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 7th Aug, 2025
Introduction
Summer brings sunshine, outdoor activities, and fun, but it also comes with the risk of dehydration. When temperatures rise, our bodies lose more water through sweat, making it essential to stay hydrated. Dehydration can lead to fatigue, dizziness, headaches, and even serious health issues.
The good part is that staying hydrated is easy with a few simple habits. Whether you're at work, exercising, or just relaxing, these tips will help you keep your body cool and energised all summer long.
Consult a General Practitioner for Personalised Advice
Why Hydration Matters?
Water makes up about 60% of our body weight and plays a crucial role in:
Regulating body temperature
Supporting digestion
Keeping joints lubricated
Flushing out toxins
Maintaining energy levels
When we don’t drink enough water, dehydration sets in, leading to symptoms like:
Dry mouth and thirst
Dark yellow urine
Fatigue or dizziness
Headaches
Muscle cramps
Severe dehydration can cause heat exhaustion or heatstroke, which requires immediate medical attention.
How Much Water Should You Drink?
The common advice is 8 glasses (about 2 litres) a day, but individual needs vary based on:
Activity level (more if you exercise or sweat a lot)
Climate (hotter weather means more water loss)
Health conditions (some illnesses or medications increase water needs)
A simple way to check hydration is by looking at your urine colour—pale yellow means you're well hydrated, while dark yellow signals dehydration.
10 Easy Ways to Stay Hydrated in Summer
10 easy ways to stay hydrated include:
1. Start Your Day with Water
After hours of sleep, your body is naturally dehydrated. Drink a glass of water as soon as you wake up to kickstart hydration.
2. Carry a Reusable Water Bottle
Keep a bottle with you at all times—whether at work, in the car, or while running errands. Sipping throughout the day is better than drinking large amounts at once.
3. Eat Water-Rich Foods
Fruits and vegetables like watermelon, cucumber, oranges, strawberries, and lettuce contain high water content and help keep you hydrated.
4. Set Hydration Reminders
Use phone alarms or apps to remind yourself to drink water every hour. Small, frequent sips are more effective than chugging a lot at once.
5. Flavour Your Water Naturally
If plain water feels boring, add slices of lemon, mint, cucumber, or berries for a refreshing twist without added sugars.
6. Avoid Too Much Caffeine and Alcohol
Coffee, tea, and alcohol can dehydrate you. If you consume them, balance with extra water.
7. Drink Before You Feel Thirsty
Thirst is a late sign of dehydration. Sip water regularly, especially when outdoors or active.
8. Opt for Coconut Water or Electrolyte Drinks
If you sweat a lot, coconut water or oral rehydration solutions (ORS) help replenish lost electrolytes naturally.
9. Hydrate Before, During, and After Exercise
Drink water before workouts, take small sips during, and rehydrate afterwards to replace lost fluids.
10. Monitor Hydration in Kids and the Elderly
Children and older adults may not always recognise thirst. Encourage them to drink water frequently.
Signs You Need More Water
These signs include:
Dry or sticky mouth
Feeling tired or lightheaded
Infrequent urination
Dry skin or lips
Headaches
If you experience severe symptoms like confusion, rapid heartbeat, or fainting, seek medical help immediately.
When to See a Doctor?
While mild dehydration can be fixed by drinking water, severe cases may need medical attention. If you or a loved one experiences:
Extreme thirst
No urination for over 8 hours
Dizziness or confusion
Rapid breathing or heartbeat
Final Thoughts
Staying hydrated in summer doesn’t have to be hard. Small, consistent efforts like carrying a water bottle, eating hydrating foods, and listening to your body can make a big difference. These efforts will save you from headaches, tiredness and dryness of mouth, etc.
Consult a General Practitioner for Personalised Advice
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