The saying here in Colorado is, “If you don’t like the weather here, stick around, it’ll change.” And it does change – I’ve experienced sunshine and warmth, rain, hail and snow – all in one day! Around this time, though, it is typically just plain hot. We do get rain and thunderstorms, thankfully, but beside that it’s, well, hot. And I’ve learned it’s always a good idea to have a water bottle around.
Drinking water in hot weather is extremely important for your health and safety. When temperatures rise, your body works harder to stay cool—mainly through sweating. This natural cooling process causes you to lose not only water but also essential electrolytes like sodium and potassium. Without replacing these fluids, you can quickly become dehydrated.
Here’s why staying hydrated in hot weather matters:
Prevents dehydration: Dehydration can cause fatigue, dizziness, headaches, confusion, and even heat exhaustion or heatstroke—serious conditions that can require medical attention.
Supports body temperature regulation: Water helps maintain a stable body temperature. If you’re not adequately hydrated, your body may struggle to cool itself, increasing your risk of overheating.
Keeps energy and mood stable: Dehydration can lead to irritability, reduced concentration, and low energy—effects that are amplified in hot environments.
Protects your organs: Your heart, kidneys, and skin rely on fluid balance to function well. Heat puts additional strain on these systems if you’re not hydrated.
How Much Water Do You Really Need to Drink to Stay Healthy?
We’ve all heard the classic advice: “Drink eight glasses of water a day.” But is that really how much water we need to stay healthy? The answer is: it depends.
Water needs vary based on several factors, including age, gender, body size, physical activity, environment, and overall health. The U.S. National Academies of Sciences recommends about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women per day—from all beverages and foods. This doesn’t mean chugging gallons of plain water. Many foods, especially fruits and vegetables, contribute to your daily hydration.
Your body is made up of about 60% water, and staying hydrated is essential for every system—brain, heart, muscles, and skin. Dehydration can lead to fatigue, headaches, mood changes, poor concentration, and even digestion issues.
A more individualized way to gauge your hydration is to listen to your body:
Are you thirsty? Drink.
Are you active or in hot weather? Increase your intake.
Some people may need more water—athletes, pregnant or breastfeeding women, or those living at high altitudes or in hot climates. Conversely, people with certain health conditions (like kidney or heart disease) may need to limit fluids.
Ultimately, there’s no one-size-fits-all number. Instead of counting glasses, focus on consistency and responding to your body’s signals. Carry a reusable water bottle, add citrus or herbs for flavor if you like, and drink regularly throughout the day.
Hydration is a simple but powerful part of wellness. Pay attention to it.