Hot weather means higher sweat losses, which increases your risk of dehydration—especially when exercising or spending time outdoors. Staying properly hydrated helps regulate body temperature, support energy, and prevent fatigue. Here’s how to hydrate smart all summer long:

• Start your day with water. Drink a full glass of water when you wake up to rehydrate after sleep and get ahead of fluid losses. Consider adding electrolytes if you’re going to be outside exercising, playing, or hitting an amusement park.
  
• Drink regularly, not just when thirsty. Aim to sip water or other low-calorie beverages every 20–30 minutes when outdoors or exercising, especially in high heat.
  
• Choose the right drinks. Water is best, but low-sugar electrolyte beverages or sports drinks can help replace lost sodium and potassium after heavy sweating.
  
• Eat hydrating foods. Watermelon, cucumbers, oranges, and strawberries are high in water and help support hydration.
  
• Know the signs of dehydration. Fatigue, dark yellow urine, dry mouth, and dizziness are all red flags that you need fluids fast. This means stop what you are doing, find a beverage with electrolytes, and cool off.
  

The easiest hydration monitor is to pay attention to the color of your urine. The goal is for it to be pale yellow to clear. If apple juice or darker, get to drinking! Make hydration a daily habit—not just an afterthought—so you can feel your best in the heat of summer.