Staying Hydrated During Summer: Tips for Your Health & Wellness
April 30, 2025Categories: Healthy Living
At St. Mary’s, we care deeply about your health and well-being, especially during the hot summer months. Whether you're out cycling on Athens’ scenic trails, training for a 5K, going fishing, checking out a festival, or simply enjoying a day in the sun, staying hydrated is essential for preventing heat-related illnesses and keeping your body functioning at its best.
Why Hydration Matters
Water plays a vital role in nearly every function of your body. Proper hydration helps:
- Regulate body temperature – Prevents overheating, especially during physical activity.
- Support joint and muscle function – Reduces cramping and improves endurance.
- Maintain energy levels – Prevents fatigue and helps you stay active.
- Aid digestion – Helps prevent constipation and supports nutrient absorption.
- Protect against heat exhaustion and heatstroke – Essential for staying safe in hot weather.
How Much Water Do You Need?
While individual needs vary, general guidelines suggest:
- Men: About 3.7 liters (125 ounces) of water per day
- Women: About 2.7 liters (91 ounces) of water per day
- Athletes and workers in extreme heat: Increase intake based on sweat loss and activity level
Signs of Dehydration
It’s important to recognize the early signs of dehydration before it leads to serious health risks. Watch for:
- Dry mouth or extreme thirst
- Fatigue or dizziness
- Dark yellow urine or infrequent urination
- Headaches
- Muscle cramps
Best Ways to Stay Hydrated
- Drink Water Regularly – Don’t wait until you’re thirsty! Keep a water bottle with you throughout the day.
- Hydrate Before and After Exercise – Drink water at least 30 minutes before activity and replenish fluids afterward.
- Choose Hydrating Foods – Water-rich fruits and vegetables like watermelon, cucumbers, oranges, and strawberries help boost hydration.
- Limit Sugary & Caffeinated Beverages – Sodas, alcohol, and excessive coffee can contribute to dehydration.
- Electrolyte Balance Matters – If you sweat a lot, consider drinks with electrolytes to replenish lost minerals like sodium and potassium.
- Listen to Your Body – If you feel sluggish or overheated, take a break, drink water, and cool down in the shade or an air-conditioned space.
How St. Mary’s and Sacred Heart Wellness Centers Can Help
At St. Mary’s and Sacred Heart Wellness Centers, we offer fitness programs, group classes, and wellness coaching to help you stay active while prioritizing hydration and safety. Our fitness centers are always the perfect temperature, all year long. Whether you're training for a race or simply want to maintain your health during the summer heat, our team is here to support you!
Enjoy the Summer, Stay Hydrated!
Northeast Georgia summers can be hot, but with smart hydration habits, you can continue to enjoy outdoor activities safely. Keep your water bottle handy, listen to your body, and make hydration a daily priority. At St. Mary’s and Sacred Heart Wellness Centers, we’re here to help you stay healthy all year long. Stay cool, stay hydrated, and enjoy the summer!