Skip to content
1105x440

Summer Hydration 101: What Most People Get Wrong (and How to Get It Right)

May 06, 2025 by Dr Charles Bloom

As chief medical officer at HAP — and as someone who looks forward to the warm and sunny Michigan days just as much as anyone — I know how easy it is to forget to drink enough water. When we’re out enjoying festivals, beach days and backyard barbecues, hydration often takes a back seat.

Trainer Jackie
Charles Bloom, DO, FACOEP
HAP Senior Vice President, Chief Medical Officer

Staying hydrated is one of the most important things you can do to keep your energy up, your mind sharp and your body running smoothly — especially when the heat really kicks in. At HAP, we care about your everyday health, so I wanted to share a few simple, real-life tips to help you stay ahead of dehydration this season.

But before we jump into the how-to, let’s bust a few common myths that might be holding you back from staying properly hydrated.

Debunking hydration myths

  • Myth: You must drink eight glasses of water daily.
    Fact: Hydration needs vary. Listen to your body and adjust your intake based on activity and climate.
  • Myth: Caffeinated drinks dehydrate you.
    Fact: Moderate caffeine intake doesn’t significantly affect hydration levels.⁸
  • Myth: Only water hydrates.
    Fact: Other beverages and water-rich foods also contribute to your daily fluid intake.⁹

How Much Water Should You Drink?

The old “eight glasses a day” rule is a helpful starting point, but it doesn’t apply to everyone. Your fluid needs depend on your body, activity level, health and the weather.

According to the National Academies of Sciences, Engineering and Medicine:

  • Men should aim for about 125 ounces of fluids per day.
  • Women should aim for about 91 ounces per day.¹

That includes all fluids you take in — not just water. Beverages like milk, tea and juice count, as do water-rich foods like fruits and vegetables.

And if you're spending time outside or being active, you'll likely need more to replace what you lose through sweat.²

Here’s a tip

A good rule of thumb: Try to drink half your body weight in ounces of fluid each day.

For example, if you weigh 160 pounds, aim for about 80 ounces of fluid.

Tips to Stay Hydrated

  • Drink regularly: Don’t wait until you’re thirsty. Thirst can be a delayed indicator of dehydration3.
  • Monitor your urine: Aim for pale yellow urine, which typically indicates proper hydration4.
  • Eat water-rich foods: Incorporate fruits and vegetables like watermelon, cucumbers and strawberries into your meals.
  • Limit diuretics: Reduce intake of alcohol and caffeinated beverages, as they can increase fluid loss5.
  • Replenish electrolytes: If you’re sweating heavily, consider drinks that contain electrolytes to replace lost minerals6.

Recognizing Signs of Dehydration

Watch for these common signs of dehydration:

  • Dry mouth and lips
  • Dark-colored urine
  • Fatigue or dizziness
  • Headaches
  • Confusion or irritability

If you experience these symptoms, increase your fluid intake. Seek medical attention if symptoms persist7.

Stay ahead of dehydration

Being proactive about your hydration helps you stay safe and feel your best during the hottest days of summer. HAP members have access to a network of primary care providers and/or specialists, making it easier to find the right care. To locate a nearby doctor, visit HAP’s Find-A-Doctor Tool.

 

Sources

  1. National Academies of Sciences, Engineering, and Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. https://www.ncbi.nlm.nih.gov/books/NBK56068/ ↩
  2. Mayo Clinic. (2022). Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 ↩
  3. Centers for Disease Control and Prevention (CDC). (2022). Get the Facts: Drinking Water and Intake. https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html ↩
  4. Cleveland Clinic. (2021). What the Color of Your Urine Means. https://health.clevelandclinic.org/urine-color-chart/ ↩
  5. U.S. National Library of Medicine. (2021). Dehydration. https://medlineplus.gov/dehydration.html ↩
  6. Mayo Clinic News Network. (2020). Electrolytes and hydration. https://newsnetwork.mayoclinic.org/discussion/why-electrolytes-are-important/ ↩
  7. NIH News in Health. (2019). Dehydration: A Hidden Danger. https://newsinhealth.nih.gov/2019/07/dehydration-hidden-danger ↩
  8. Institute for Scientific Information on Coffee (ISIC). (2016). Caffeine and Hydration: Debunking the Myth. https://www.coffeeandhealth.org/topic-overview/caffeine-and-hydration ↩
  9. Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Water. https://www.hsph.harvard.edu/nutritionsource/water/ ↩
Categories: Get Healthy , Get Involved , Get Moving