Stay Cool and Hydrated

Summer is a great time to get outside and enjoy the sunshine. However, with the heat and humidity, it is essential to stay hydrated to keep your body functioning properly. Here are some tips for staying hydrated during the summer months: 

  • Drink plenty of water 

The simplest and most effective way to stay hydrated is to drink plenty of water. Aim for at least eight glasses of water per day, and more if you are engaging in physical activity or spending time in the sun. 

  • Eat water-rich foods 

Certain fruits and vegetables have a high water content, making them a great option for staying hydrated. Some examples include watermelon, cucumber, grapefruit, and strawberries. 

  • Avoid sugary drinks 

Sugary drinks such as soda and sports drinks can dehydrate you and cause a range of health problems. Instead, opt for water or natural fruit juices. 

  • Keep a water bottle handy 

Keeping a water bottle with you at all times can help you remember to drink water throughout the day. Invest in a reusable water bottle to reduce waste and save money. 

  • Drink before you feel thirsty 

By the time you feel thirsty, your body is already dehydrated. Make a habit of drinking water regularly throughout the day, even if you don’t feel thirsty. 

  • Monitor your urine color 

Your urine color is a good indicator of your hydration levels. If your urine is dark yellow or amber, you need to drink more water. Ideally, your urine should be a light yellow color. 

  • Limit alcohol and caffeine 

Alcohol and caffeine can both dehydrate you, so it is best to limit your consumption of these drinks during the summer months. 

  • Use electrolyte supplements 

If you are engaging in physical activity or sweating excessively, you may need to replenish your electrolytes. Electrolyte supplements or drinks can help you stay hydrated and replace lost electrolytes. 

  • Plan your outdoor activities 

If you plan on spending time outside in the summer, it is best to avoid the hottest parts of the day. Schedule your outdoor activities for the morning or evening, and take breaks in the shade or air conditioning when needed. 

  • Wear breathable clothing 

Wearing breathable clothing can help keep you cool and prevent excessive sweating, which can lead to dehydration. Choose lightweight and loose-fitting clothing made from natural fabrics such as cotton. 


In conclusion, staying hydrated during the summer months is essential for maintaining good health and preventing dehydration. By drinking plenty of water, eating water-rich foods, avoiding sugary drinks, and monitoring your urine color, you can ensure that you are getting enough fluids. Limiting alcohol and caffeine, using electrolyte supplements, planning your outdoor activities, and wearing breathable clothing can also help you stay hydrated and prevent heat-related illnesses. With these tips in mind, you can enjoy all that summer has to offer while keeping your body healthy and hydrated. 


Remember, dehydration can be a serious health concern, so if you experience symptoms such as dizziness, fatigue, or confusion, seek medical attention immediately. By taking care of your body and staying hydrated, you can enjoy a safe and healthy summer season. 

About The Author

Dr. Leo is a highly-qualified and dedicated primary care physician who graduated from Manila Central University College of Medicine in 2018. He passed the Physician Licensure Exam in 2019, and has since gained valuable experience practicing in various settings such as being a company physician, doctor-on-duty for outpatient clinics, and a telemedicine practitioner. 


What sets Dr. Leo apart is his dual-certification as both a physician and a registered nurse, having passed the Philippine Nurse Licensure exam in 2012. He has a unique perspective on healthcare as he believes in taking a holistic approach addressing the root cause of an issue rather than just treating symptoms. He is dedicated to finding long-term solutions for current disorders and preventing new ones. 

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