During the warmer months, our bodies work overtime to maintain a stable internal temperature. Sweating is one of our body’s key cooling mechanisms, but along with sweat, we lose fluids and important electrolytes such as sodium, potassium, and magnesium. If we don’t replace what we lose, dehydration can sneak up quickly. And it’s not just about feeling thirsty—dehydration can lead to a range of symptoms including fatigue, headaches, muscle cramps, lightheadedness, or in more severe cases, heat exhaustion and heat stroke.

Certain groups of people are especially vulnerable to dehydration. Children, older adults, and individuals with chronic health conditions are more at risk, as are people who spend extended time outdoors or engage in physical activity in the heat. But really, anyone can become dehydrated if they’re not careful, even if they’re just out for a walk or running errands on a hot day.

It’s important to know that even mild dehydration can affect how we feel and function. It can lead to a noticeable dip in energy, make it harder to concentrate, and even disrupt digestion and mood. That’s why staying on top of hydration is essential—not just when you’re sweating buckets at the beach, but throughout your day.

One common hydration guideline many people have heard is the “8 cups a day” rule—equivalent to about 64 ounces. While this is a simple and easy-to-remember target, it’s not a one-size-fits-all number. A general rule of thumb is to drink half your body weight in ounces of water per day. So, if you weigh 150 pounds, aim for around 75 ounces of water daily, or just over 9 cups. Keep in mind that this is a baseline. Your fluid needs may increase if you’re very active, live in a hot climate, are pregnant or breastfeeding, or are recovering from illness.

It’s also worth noting that thirst isn’t always the best indicator of hydration. By the time you feel thirsty, you’re likely already mildly dehydrated. Instead of waiting for thirst cues, try to sip water consistently throughout the day. Carrying a reusable water bottle can be a helpful visual reminder to drink. Signs that you might need more fluids include dark yellow urine, a dry mouth, dizziness, sluggishness, or less frequent urination.

Another common question in summer is whether we need sports drinks or electrolyte-enhanced waters. In most cases, the answer is no. These beverages are designed for people engaging in prolonged, intense physical activity—think marathon runners or athletes training for hours in the sun. For the average person going on a walk or even doing a standard workout at the gym, plain water is more than sufficient. Many sports drinks also contain added sugar and high levels of sodium, which can be counterproductive, especially if you're not sweating heavily for a long period of time.

The good news is that a balanced diet naturally provides many of the electrolytes your body needs. Potassium, for example, is found in bananas, sweet potatoes, and leafy greens. Magnesium is in nuts, seeds, and whole grains. Sodium, which most people get plenty of in their diet, is also an important electrolyte. And don’t forget that food can be a great source of hydration, too. Fruits and vegetables like watermelon, cucumbers, tomatoes, and strawberries are rich in water and can contribute to your fluid intake while also delivering fiber, vitamins, and minerals.

If you’re looking for a natural way to boost hydration beyond plain water, try infusing your water with slices of citrus, cucumber, mint, or berries. Not only does it taste great, but it may encourage you to drink more throughout the day.

Bottom line: Staying hydrated doesn’t have to be complicated. Drink water consistently, especially in hot or humid weather. Eat a diet rich in fresh fruits and vegetables to support hydration and electrolyte balance. Skip the sports drinks unless you’re doing hours of intense activity in the heat. And remember: dark urine, low energy, or a dry mouth are signs it’s time to refill your glass. Keep your bottle full, wear a hat, find shade when needed, and don’t forget your sunscreen—your body will thank you!