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Stay Hydrated

Refreshing ways to avoid dehydration

Stay Hydrated

Summer is here. Higher temperatures, more physical activity and plenty of time in the outdoors means that you need to stay hydrated. Make sure to drink plenty of fluids, regardless of how active you are. Not drinking enough fluids can lead to dehydration.

Dehydration is a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke or heat exhaustion. For more information on staying safe during hot weather, see our "Stay Cool this Summer" page.

Who is at risk for dehydration?

Some people are at higher risk of dehydration. These include:

  • People with certain medical conditions such as kidney stones or bladder infection
  • People who exercise at a high intensity (or in hot weather) for too long,
  • People who are sick (fever, vomiting, diarrhea)
  • Older adults
  • Women who are pregnant or breastfeeding

What are signs of dehydration?

Knowing signs of dehydration is important. Signs include:

  • Little or no urine
  • Urine that is darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Dizziness or lightheadedness
  • No tears when crying

Don't wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

What can I do to stay hydrated?

Here are some summer hydration tips:

  • Carry a water bottle with you during the day. To reduce your costs, carry a reusable water bottle.
  • Choose water instead of sugar-sweetened beverages or alcoholic drinks. These types of drinks can cause you to lose more body fluid.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed.
  • If you don't like the taste of plain water, try adding a boost of flavor to your water. Click here for different options.
  • DON'T let the day go by without one sip of water.
  • DON'T wait until you are thirsty to drink water.

Warning: If your doctor limits the amount fluids you drink or has you on water pills, ask how much you should drink while the weather is hot.


Banana Mousse – A chilled dessert that is perfect on a warm summer day.
Mousse de plátano – Un postre helado que es perfecto en un cálido día de verano.

Cucumber Yogurt Dip – Lemon and dill combined with low-fat yogurt make this a flavorful and healthy dip.
Dip de yogur de pepino – El limón y el eneldo combinados con el yogur bajo en grasa hacen esto una inmersión sabrosa y sana.

For more healthy recipes, visit our Recipes for Good Health page.

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