Staying hydrated in the summer: tips for drinking more water

Last updated: 8/12/2026

It can be easy to forget about hydration, but not drinking enough water can lead to serious health consequences. As temperatures rise in the summer months, staying hydrated becomes more important and often more challenging.

When working with athletes, Capital Blue Cross Health Coach Nithyasri Sundar can often tell when someone is not drinking enough water. Dehydration, especially in active individuals, can appear as muscle cramps or tenderness, headaches, fatigue, dizziness, or feelings of weakness.

However, people at any activity level can experience the effects of dehydration, making it important to build consistent habits that support daily water intake. Drinking enough water helps your body to maintain a normal temperature, lubricate and cushion joints, protect your spinal cord, and flush out waste through urination, sweat, and bowel movements.

Key facts about hydration

1. Staying hydrated is essential to your body’s function as it lubricates joints, protects spinal cord, and helps your body flush out waste.
2. Simple ways to drink more water include keeping a water bottle with you, infusing your water for taste, and snacking on water-rich foods like watermelon, cucumber, and celery.
3. It is generally recommended to drink 75 to 100 ounces of water each day, though climate temperature, activity level, and other health conditions may impact how much you should drink.

What are the risks of dehydration?

Dehydration occurs when the body loses more fluids than it takes in. Exercise, daily activity, or simply spending time in hot weather can lead to the loss of fluids. The risk of becoming dehydrated increases in the summer, as people tend to work outdoors or engage in activities that cause heavy sweating.

Common signs of dehydration in adults include extreme thirst, decreased urination or dark-colored urine, fatigue, dizziness, confusion, and sunken cheeks or eyes. When left unaddressed, chronic dehydration can lead to more serious complications, such as heat-related illnesses or injuries, urinary or kidney problems, and seizures.

Despite the well-known importance of hydration, many Americans fail to meet the daily recommended water intake. Studies show that only 43% of Americans report drinking the recommended amount of water each day.

In humid conditions, those who work outside may be at more risk for dehydration. Research suggests that when the humidity levels exceed 70%, sweat evaporates more efficiently, leading to an increase in the body’s need for fluids. This suggests that outdoor workers may require up to 15% more water in these humid conditions.

How much water should I drink each day?

The recommendation for daily water intake is not the same for everybody. Sundar advises that hydration needs vary based on factors such as body weight, activity level, health conditions, and medications.

As a general guideline, Sundar recommends aiming for 75 to 100 ounces of water each day, while recognizing that some individuals may need to increase that amount based on their own circumstances.

How to drink more water

For many people, the real challenge is remembering to drink water consistently.

Drink one glass of water when you first wake up

Sundar recommends starting the day with a glass of water as one of the simplest ways to build hydration into a daily routine. “Starting the day with water is definitely my first go-to,” she said. “It does have a lot of benefits… not only with increasing your water intake, but even your gut and everything feels better when you start your day with water.”

Add flavor to your water

From there, finding ways to make drinking water more enjoyable can help maintain the habit. For those who do not like the taste of plain water, Sundar suggests infusing it with herbs or fruits such as mint, berries, and lemon.

Keep a water bottle with you

Using a water bottle with measurement markers can also provide a visual indication of how much water you have consumed throughout the day.

Pair drinking water with another habit in your routine

Another strategy Sundar recommends is pairing the habit of drinking water with an existing habit, also known as “habit stacking.” For example, every time you get up to use the restroom, make it a point to drink water afterward. Linking hydration to a routine activity can make it easier to stay on track.

Reach for water before a snack

Sundar also notes that “thirst manifests as hunger for the most part,” encouraging people to drink water before reaching for a snack. In some cases, drinking water may satisfy what feels like hunger and helps reduce overeating.

In addition to drinking water, consuming water-rich foods such as watermelon, cucumber, celery, zucchini, and squash can supplement overall hydration.

Can I drink too much water?

Having an individualized hydration plan is essential, making professional guidance invaluable for finding your specific baseline.

Drinking large amounts of plain water without replenishing key minerals such as sodium and potassium can lead to diluted electrolyte levels. This is why sports science develops hydration strategies based on sweat rate, activity level, and environmental conditions.

Sundar suggests monitoring natural body cues, such as observing urine color, instead of adhering to strict fluid intake targets as a more practical way to assess hydration status. Ultimately, optimal performance and wellness depend on maintaining a balance between water and electrolytes.

How Capital can help you

Building healthy hydration habits can take time, but you do not have to do it alone. Capital Blue Cross offers a self-guided toolkit called “Wat’r You Drinking?” that provides tips, tools, and tactics to help members increase their daily water intake and creating lasting habits.