Benefits of Staying Hydrated

Why Is Hydration SO Important? With summertime almost in full swing, we’re enjoying warmer weather, longer daylight hours, and more time spent outdoors. A nice, cool drink of water can be your best friend and help you prevent heat-related illnesses. Extreme heat can lead to dangerous health problems, especially for infants, children, and the elderly. One of the best ways to combat the summer heat is to increase your hydration game.


Why Stay Hydrated? The human body is made up of between 60-65% water. Simply put, your body requires water to survive. It is needed by every organ, cell, and tissue (yes, that includes muscle tissue) in order for your body to function properly. It helps regulate body temperature, aids digestion, body waste elimination, helps flush toxins from your system and supports the liver and kidneys. Water also delivers oxygen and nutrients to the cells in your body.


Hydration can help you avoid heat stroke and other debilitating heat-related illnesses. These illnesses occur when your body can’t control its own temperature, leading to overheating, nausea, and other symptoms. Regular hydration can help prevent your body from overheating. 


Not only does water have a cooling effect on your body, it can also help your heart. Proper hydration helps your body stay regulated and makes it easier for your heart to pump blood. This means your heart doesn’t have to work overtime when your body is already taxed by the summer heat.

Hydration chart

Benefits of Increasing Your Hydration Game:

  • Aids in weight loss

  • Prevents dry mouth which can lead to cavities and bad breath

  • Makes skin healthier, more clear, supple, and can reduce fine lines

  • Prevents joint pain and arthritis

  • Prevents muscle fatigue, cramping, and reduces soreness

  • Can help protects against kidney stones, asthma, UTI, and coronary heart disease

  • Fights infection

  • Boosts energy

  • Improves productivity

  • Prevents constipation

How Do We Stay Hydrated? A tall glass of water is the best and simplest way to keep cool. You shouldn’t wait until you’re thirsty to drink. Drink water regularly in the summer to stay cool. Have at least 64 oz. of water per day. If you’re active or exercising outdoors, be sure to drink plenty of water before, during and after. It’s better to stay ahead of heat induced illnesses instead of waiting until you don’t feel well to hydrate

Recommendations for hydration while exercising:

  • 2 Hours before exercise: Drink 16 oz. of water

  • 20 to 30 minutes before exercise: Drink at least 8-12 oz. of water

  • During exercise: Consume 7-10 oz. of water every 10-20 minutes

  • Within 30 minutes after exercising: Drink at least 8-12 oz. of water