Joan Warner

The Warner Agency Newsletter -

Hydrating in the summer is important because higher temperatures and more time in the sun increase fluid loss through sweating. If you don’t replace those fluids, your body can’t regulate temperature as effectively, and you’re more likely to get heat exhaustion or heat stroke—which can be dangerous.

Why hydration matters in summer

• Prevents overheating: Fluids help your body cool itself through sweat and circulation.

• Helps performance: Even mild dehydration can cause fatigue, reduced endurance, and headaches.

• Protects organs: Severe dehydration reduces blood volume, which can strain the heart and reduce kidney function.

• Replaces electrolytes: Sweat isn’t just water—it also removes salts (sodium, potassium), which are needed for muscle and nerve function.

Good ways to hydrate

1) Drink regularly (don’t wait until you’re thirsty)

Thirst is a late signal. Aim to sip through the day—especially before, during, and after outdoor activity.

2) Use the right fluids

• Water: Great for most people in mild heat or during shorter periods.

• Electrolyte drinks / oral rehydration : Helpful if you’re sweating a lot, it’s very hot, or you’re active for more than ~1 hour.

• Sports drinks: Can work for longer workouts, but watch added sugar.

3) Match intake to activity and heat

A practical approach:

• During prolonged sweating/exercise: drink enough that your urine stays pale yellow.

• If you’re heavily sweating (long runs, hot work, intense sports), consider water + electrolytes rather than water alone.

4) Eat hydrating foods

Water-rich foods contribute to total fluid intake:

• Fruits: watermelon, oranges, berries

• Veggies: cucumber, lettuce, tomatoes

• Soups/broths

5) Know what can dehydrate you (in excess)

• Adult Beverages ( in excess) can increase dehydration.

• Very high caffeine may contribute to fluid loss for some people. In moderation, they usually aren’t a problem, but if you’re already sweating heavily, prioritize water and electrolytes.

6) Plan for hot days

• Seek shade and take breaks.

• Wear breathable clothing.

• If you’re at high risk (older adults, kids, chronic illness, certain medications), be extra proactive about drinking.

Watch for dehydration / heat illness signs

Seek help urgently if you or someone has:

• Confusion, fainting, or inability to cool down

• Very hot skin, severe headache, vomiting, or rapid worsening symptoms These can indicate heat stroke (emergency).

Less severe signs include:

• Thirst, dry mouth, dizziness

• Dark yellow urine, infrequent urination

• Muscle cramps, weakness

Be Safe and have a great Summer!