Your go-to strategies for staying cool, energized, and healthy all summer with expert hydration tips from HealthCARE Express.
Summertime doesn’t just bring sunshine and backyard barbecues—it also raises the risk of dehydration. Staying hydrated during the hot months is crucial for energy, mood, and overall health. We rounded up top summer hydration tips from Mylene, NP-C at HealthCARE Express, to help you beat the heat and keep your body running smoothly.
Why Summer Hydration Matters
High temperatures and increased outdoor activity lead to greater fluid loss through sweat. If you’re ignoring thirst, you’re risking:
- Headaches & fatigue
- Muscle cramps
- Dizziness or lightheadedness
- Dry skin and worsening skin conditions
“We are spending a lot of time outdoors, so make sure that we’re drinking plenty of water,” says Mylene. Proper hydration supports everything from cognitive function to athletic performance—and even helps your skin look its best under that summer sun.
Top Summer Hydration Tips
1. Sip Smart with Water & Electrolytes
Water is your first defense against dehydration, but adding electrolytes can make a big difference on scorching days. Mylene recommends, “Alternate every few glasses of water with a light electrolyte drink like Propel, Gatorade Zero, or Pedialyte, since these contain electrolytes that will help rehydrate us.”
2. Incorporate Hydrating Foods
Fruits and vegetables with high water content count toward your fluid goals. Stock up on:
- Watermelon & cantaloupe (over 90% water)
- Cucumbers & celery
- Berries, oranges, & grapes
3. Use Your Body’s Natural Signals
Forget “eight glasses a day”—listen to your bladder. “We’re supposed to urinate every three to four hours,” Mylene explains. If you’re not, it’s time to up your fluid intake. Aim for pale yellow urine; anything darker means you need to drink more.
4. Schedule Hydration Breaks
Set an hourly reminder on your phone or smartwatch. Keep a reusable water bottle within arm’s reach at work, in the car, or on your workout gear—out of sight really is out of mind!
5. Know When to Seek Professional Support
Even the best routines can fall short if you’re facing heat exhaustion, illness, or a long day in the sun. “If you’re on the fence, you can come to the nearest HealthCARE Express to get evaluated,” Mylene advises. Our clinics provide rapid hydration assessments and IV fluid therapy so you can recover quickly and safely.
Recognizing Dehydration Early
Watch for early warning signs like dry mouth, dark urine, and fatigue. Severe dehydration can lead to confusion, rapid heartbeat, and low blood pressure—symptoms that require immediate medical attention.
Hydration doesn’t have to be a chore—with these summer hydration tips, you’ll stay energized, focused, and healthy all season long. And remember, if you need a hydration check or swift IV support, you can walk into any HealthCARE Express—no appointment necessary.
Stay cool, stay refreshed, and keep sipping!
