Hydration: Strategies for Maintaining Well-being During High Temperatures

Written by: Jonas Quinteros, MS, RDN, CHSU-COM Culinary Medicine Lead Instructor

Rising summer temperatures underscore the importance of adequate hydration. Proper hydration is essential for regulating body temperature, supporting circulation, aiding digestion, and maintaining both physical and cognitive functions.

During periods of extreme heat, the body loses fluids through sweat in an effort to maintain a stable internal temperature. Inadequate fluid replacement can result in dehydration, which may cause symptoms including headache, dizziness, fatigue, dry mouth, dark-colored urine, and muscle cramps. Severe dehydration can lead to heat-related illnesses, particularly during extended outdoor activities or exposure to elevated temperatures.

Consuming water consistently throughout the day, rather than waiting for the sensation of thirst, is recommended. Maintaining a refillable water bottle, selecting water with meals, and incorporating water-rich foods such as watermelon, cucumbers, oranges, strawberries, lettuce, and tomatoes can all contribute to adequate daily hydration.

For routine daily activities, water is generally the most suitable beverage. During prolonged heat exposure, significant perspiration, or extended physical activity, consuming fluids alongside a snack or selecting beverages containing electrolytes may assist in replenishing losses incurred through sweating.

Recommended Strategies for Maintaining Hydration During Summer:

• Begin each day by consuming water prior to other beverages such as coffee.
• Carry a refillable water bottle during work, school, errands, and outdoor activities to facilitate regular fluid intake.
• Enhance the flavor of water by adding lemon, lime, cucumber, mint, berries, or orange slices.
• Incorporate water-rich fruits and vegetables into meals and snacks to support hydration.
• Schedule hydration breaks before, during, and after periods of outdoor activity.
• Pay attention to early signs of dehydration or overheating.

Hydration Recipe:

Cucumber Lime Mint Infused Water

Ingredients:

• 4 cups cold water
• ½ cucumber, thinly sliced
• 1 lime, sliced
• 6–8 fresh mint leaves
• Ice (optional)

Preparation Instructions:

1. Place cucumber, lime, and mint into a pitcher or large water bottle.
2. Add cold water and stir gently to combine.
3. Refrigerate the mixture for a minimum of 30 minutes to allow flavors to infuse.
4. Serve over ice and consume throughout the day as desired.

Maintaining adequate hydration is an effective strategy to support health, comfort, and safety during the summer months. As August brings persistently high temperatures, consistent daily hydration practices can yield significant benefits.

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