How to Stay Hydrated This Summer

Water is critical for our overall health. While you should drink water daily, regardless of the time of year, drinking plenty of water during the summer is especially important. Every cell, tissue, and organ in your body relies on water to function correctly. Sometimes, drinking your water goal daily can be challenging, so here are some tips for staying hydrated and drinking water.

What Does Water Do for Our Bodies?

Water makes up between 50-70% of our body weight. Staying well-hydrated improves brain health, energy levels, and physical performance and can relieve headaches and constipation. Water also helps your body function in many ways, such as:

  • Supports a healthy immune system
  • Lubricates and cushions joints
  • Flushes waste from the body
  • Regulate body temperature
  • Promotes healthy digestion

How Much Water Should We Drink Daily?

The average adult’s general water intake recommendation is eight 8-ounce glasses of water per day. Everyone’s needs vary depending on their activity level and the climate they live in. A good rule of thumb is to divide your body weight in pounds by two and drink that number of ounces daily. The following factors help determine how much water you should drink daily:

  • Activity Level: The general rule is if you break a sweat, replace what you lost. The key is to drink before, during, and after your workout.
  • Overall Health: While you should stay hydrated daily, it becomes more critical when you’re sick. Fevers, vomiting, and diarrhea can cause severe dehydration. Increasing your water intake is essential for recovery. 
  • Climate: If you live in a hot climate, you’re more likely to sweat, which will cause you to dehydrate more quickly than in a cooler climate. You’ll also need to drink more water if you live at a higher altitude, which means keeping water on hand when flying on an airplane.

Tips to Stay Hydrated


Drinking your daily water intake goal every single day can be challenging. You get busy and distracted, and before you know it, you’re wondering why you have a headache with a dry mouth. Here are simple tips to stay hydrated:

  • Avoid alcohol, sugary drinks, and caffeine, which work against hydration. They are loaded with sugar, sodium, and other ingredients that remove water from your tissues.
  • Drink water throughout the day to maintain a healthy balance. Don’t until you’re thirsty to start downing your ounces. If you FEEL thirsty, you’re already dehydrated.
  • Drink about eight ounces of water upon waking up and before bedtime.

Healthy Food

Fun Fact: About 20% of your fluid intake comes from food, and the remaining 80% comes from beverages. Healthy foods such as cucumbers, celery, watermelon, strawberries, peppers, broccoli, tomatoes, peaches, and grapefruit have high levels of water that will help you stay hydrated. You can infuse your water with fruits and vegetables like lemons, limes, strawberries, mint, and oranges to give your water a tasty and refreshing boost!

What Are the Signs of Dehydration?

Dehydration can quickly become more dangerous conditions such as heat cramps, heat exhaustion, and heat stroke (also known as sunstroke). If you are experiencing dehydration symptoms, reach for a glass of water and keep electrolyte-boosting drinks like Coconut Water, Pedialyte, and Gatorade on hand. Keep a look out for the following symptoms of dehydration:

  • Faster breathing and pulse rate
  • Increased body temperature
  • Dizziness and fatigue
  • Nausea and vomiting
  • Flushed skin
  • Dry mouth
  • Headache

How to Stay Cool This Summer

Avoid peak hours of sunlight when the temperatures and UV rays are at their highest, typically between 10 AM and 2 PM. If you can’t go inside, wear light-colored, breathable clothing, and keep water with you. Try and stay close to public buildings like grocery stores and gas stations to have a place to cool off if you need to and find shade when possible! 

West Coast Strength Will Keep You Hydrated!

Our pretty awesome gym is full of pretty awesome personal trainers. Our personal trainers will not only help you reach your fitness or weight loss goals, but they’ll also keep you on track with your eating habits which also includes water intake! You can get TWO free personal training sessions RIGHT NOW, so give us a try! 

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