Ways to stay hydrated this summer as the temperatures heat up

This article was written by Dr. Gary Kaplan for the Fairax County Times, published on 6/5/2026.

Hydration sounds simple, but it’s one of the easiest things to get wrong—and one of the fastest ways to feel off without realizing why.

Many people associate dehydration with extreme heat, intense exercise, or medical emergencies. But mild dehydration is surprisingly common, and its effects can show up long before you feel seriously thirsty. Studies show that even mild dehydration (1-2% body water loss) can increase fatigue, anxiety, and headaches, whether it is caused by exercise or non-strenuous activity. One study by Penn State’s Department of Biobehavioral Health found that even subtle, everyday dehydration can reduce one’s ability to focus for more than 14 minutes.

The human body depends on water for nearly every major process. Water helps regulate body temperature, supports circulation, cushions joints, aids digestion, and enables the brain and muscles to function efficiently. When fluid levels drop, even slightly, the body has to work harder to maintain balance. This is what often causes people to feel sluggish, mentally foggy, or physically drained without realizing it is due to dehydration.

Most Are Believed to Be Chronically Hydrated

One of the biggest misconceptions about hydration is that thirst is an early warning sign. In reality, thirst is often a sign that the body is already playing catch-up. By the time someone feels noticeably thirsty, mild dehydration may already be affecting energy levels and concentration.

Every day, your body loses roughly eight to twelve cups of water through routine processes like breathing, sweating, urination, and digestion. Illness and exercise increase water loss. Without consistent water replenishment, you become mildly dehydrated without realizing it.

One survey found that 47% of Americans drink far below the recommended amount of water per day. It’s difficult to measure this statistic accurately; however, it is clear that a large portion of Americans are not drinking enough water.

This is especially true during warmer months, when people naturally lose more fluids through sweat, but dehydration is not just a summer issue. Air travel, busy work schedules, alcohol, caffeine, certain medications, and even spending long hours indoors with air conditioning or heating can contribute to fluid loss year-round.

Who Is Susceptible to Mild Dehydration

Older adults are particularly vulnerable because the sensation of thirst tends to decrease with age. Some medications commonly used for blood pressure or other chronic conditions can also increase fluid loss. Children, athletes, and people who spend time outdoors also need to pay closer attention to hydration habits.

How Much Water Should You Drink?

The general guideline is roughly two to three liters of fluid per day for most adults, though needs vary depending on activity level, climate, and overall health. People can overcomplicate hydration advice, but in practical terms, it can be as simple as filling a one-liter water bottle and drinking two or three bottles throughout the day.

A better strategy than chugging large amounts at once is to sip consistently throughout the day. The body absorbs fluids more efficiently that way, and it helps prevent the cycle of dehydration and the need to quickly “catch up.”

The body also gives clues about hydration status. Urine should generally be pale yellow, not dark. You should also be urinating every few hours. Feeling lightheaded when standing up, experiencing dry mouth, or noticing unusual fatigue can be subtle signs that you need more fluids.

It’s also important to remember that many foods contribute significantly to fluid intake, especially high-water-content fruits and vegetables. Watermelon, strawberries, cucumbers, oranges, soups, and yogurt can all help support hydration levels.

Moderate coffee intake can still count toward overall fluid intake, but caffeine has a mild diuretic effect in some individuals, which can dehydrate you more quickly. For people who drink several cups a day, it’s smart to balance coffee intake with additional water.

Sports drinks are not necessary when just doing routine daily activities. Many contain a lot of sugar; however, during prolonged exercise, excessive sweating, illness with vomiting or diarrhea, or extreme heat exposure, replacing electrolytes along with fluids becomes more important.

A simple way to begin integrating hydration is to start early in the morning. Drink a large 16-ounce glass of water before the first cup of coffee, doing errands, and checking emails. After several hours of sleep, the body is naturally slightly dehydrated, and replenishing fluids first thing in the morning can improve energy and focus throughout the day.

Hydration is essential to health, and it can be a quick fix for fatigue, headaches, poor concentration, or low energy. Sometimes, feeling better starts with something as simple as drinking enough water.