Seven Tips to Staying Hydrated in the Heat

Staying hydrated is key! The Fourth of July was a scorcher this year! Canada, New England, the Mississippi and Ohio Valleys, and the Southwest were ablaze all week. Many cities reported heat indexes of above 100 degrees. More than 90 million people in North America were subject to a heat watch, warning or advisory, and as many as three dozen people died because of the heat. According to the Centers for Disease Control and Prevention, prolonged exposure to stale heat and choking humidity claims hundreds of lives each year.

Heat-related illnesses can be forestalled and in some cases prevented by staying hydrated. Please do! If there is one single thing you can do to improve your overall health in the heat, it is staying hydrated! Here are seven tips to help you pick up the hydration habit.

  1. Start each day with a glass of pure, clean, cool water. (Just thinking about it, makes me thirsty.)
  2. Choose a favorite pitcher or decanter and fill it up with the amount of water you should drink each day – the Institute of Medicine currently recommends that men drink at least 104 ounces of water per day, which is 13 cups and women drink at least 72 ounces or 9 cups. (
  3. Get a cool water bottle (and bring it with you!).
  4. Make some exciting ice cubes to add to your water – Blossom Water makes terrific ice cubes.
  5. Set a timer – get up, stretch, and grab some water every 30 minutes (it will boost your productivity).
  6. Drink a chaser. For every soda, coffee, beer, or juice you drink, chase it with a glass of water.
  7. Know the signs of dehydration. Crankiness, bad breath, and muscle cramps are just the beginning. Learn more here.

Staying hydrated is an easy habit to adopt. Drink up. It could save your life.