Summer Hydration 101

Hot summer temperatures create more opportunities to enjoy the outdoors, but they also increase the importance of staying hydrated. Water plays a critical role in regulating body temperature, delivering nutrients, cushioning joints and supporting nearly every function in the body.

When temperatures rise, your body works harder to stay cool. Sweating helps regulate temperature, but it also means you’re losing fluids throughout the day. If those fluids aren’t replaced, dehydration can occur more quickly than many people realize.

PHMP Health Coach Carlos emphasizes, “Getting enough water each day is important for your overall health and helps the body function properly.”

Common signs of dehydration include fatigue, headaches, dizziness, dry mouth, muscle cramps and dark-colored urine. While these symptoms may seem minor, they can impact energy levels, focus and overall well-being.

One of the best hydration strategies is not waiting until you’re thirsty.

PHMP Health Coach Melanie advises, “Drink water throughout the day to maintain a healthy balance—don’t wait until you are thirsty.”

She also recommends drinking water when you wake up and before bed to support hydration throughout the day.

Hydration isn’t limited to beverages. PHMP Health Coach Shallece shares, “Hydration doesn’t always have to be in liquid form. Sneak hydrating foods into your daily snacks or meals.” Foods like watermelon, cucumbers, strawberries, tomatoes, celery and bell peppers all contain significant amounts of water.

If you’re exercising outside, spending time at sporting events, or working in the yard, plan hydration breaks ahead of time. Carry a reusable water bottle and refill it frequently.

As America celebrates its 250th year, challenge yourself to make hydration part of your daily routine. Small habits today can help you stay healthy, active and energized all summer long.

250 Challenge

Work with family members, coworkers, or friends to drink a combined 250 ounces of water in one day.

Take Action with PHMP

Feeling under the weather from the heat? Use 24/7 Telehealth ($0 copay) for you and your family through your PHMP benefits. If you are experiencing a medical emergency, call 911 or seek emergency medical care immediately.