Preventing Dehydration in the Summer Months

Peace! Summer is in full swing which for many of us means more fun in the sun. As the temperature heats up, it’s important to recall the all too familiar truism: drink more water! You already know the most obvious reason to guzzle more H2O during the blistering heat, which is to prevent dehydration. But maintaining consistent water intake can also aid in digestion, act as a mood enhancer, keep you energized, reduce stress on your internal organs, and preserve skin elasticity.  Water assists your cells and organs in carrying out important internal processes such as waste elimination. Water may also assist in your weight loss efforts by keeping you full longer and giving your metabolism a small boost.

Water should be one of the most utilized tools in your holistic wellness regimen, but determining exactly how much you should be drinking daily may be tricky for some. Of course, your water intake will be based on environmental factors such as the region in which you live, your activity level, and the amount of time you spend outdoors. But as a rule of thumb, you should be consuming at least 1 ounce of water for each pound of your body weight. Of course you’ll want to listen to your body. If you’re constantly running to the restroom every five minutes, then you may need to scale it back a bit. If your urine is dark yellow and accompanied by a strong aroma, you should increase your intake. Chronic dehydration can lead to health issues such as kidney stones, so the sooner you examine and address your water needs, the better.

Some common signs of dehydration include:

  • Nausea
  • Constipation
  • Fatigue
  • Dry mouth or extreme thirst
  • Headaches and migraines
  • Dry, itchy skin
  • Lightheadedness
  • Lack of sweat in hot temperatures
  • Muscle cramps
  • Inability to sustain workouts or physical activity


There are many small ways in which you in can increase your water intake that can add up throughout the day. Try beginning each meal with a glass of water and keep a jug at your desk that you can sip slowly throughout the day. Incorporate more vegetables and fruits into your diet; many of these foods contain significant amounts of water. If you find drinking plain, flat water difficult you may try flavor enhancers, but of course you’ll want to be conscious of how much sugar these contain.