Stay Hydrated This Summer: Why Water Matters More Than Ever

Summer in Minnesota means more sunshine, more outdoor fun -- and greater need to stay hydrated. Water is essential for nearly every function in your body, and during the warmer months, your hydration needs can increase significantly.

Why You Need More Water In Summer

Spending time outside in the heat, sun, and wind -- whether hiking, biking, or just enjoying a walk -- can lead to more sweating and fluid loss. Even doing the same activity outdoors versus indoors (like hiking vs. treadmill walking) can require more water to stay properly hydrated.

Hydration Tips for Hot Days

• Always carry a water bottle when heading outside.

• Consider adding electrolytes to your water to replace salts lost through sweat -- but watch out for sugary, artificially colored drinks.

• Eat water-rich foods like fruits and vegetables. Watermelon, cucumbers, and berries are refreshing and hydrating.

• Include fiber-rich carbs in your meals to help your body absorb fluids more effectively.

Signs You Might Be Dehydrated

If you're feeling thirsty, you're already on your way to dehydration. Other signs can include:

• Headaches

• Joint discomfort

• Digestive issues

• Dark yellow or amber-colored urine

How Much Water Do You Need?

A good rule of thumb: drink half your body weight in ounces of water daily. For example, if you weigh 160 pounds, aim for 80 ounces of water. On hot, sunny, or windy days, you may need an extra 20-30 ounces to make up for what you lose through sweat.

Plan Ahead

Before heading out for summer fun, fill up your water bottle and pack your hydrating snacks. Staying ahead of your hydration needs helps you feel your best and enjoy everything summer has to offer.