Staying hydrated this summer

Adam Hodes, DO, is a primary care physician board certified in internal medicine. Dr. Hodes focuses on preventive medicine that is founded in evidence-based practice. His approach prioritizes compassionate communication, ensuring that patients feel informed and empowered in their healthcare decisions. He sees patients in the Inova 360 Concierge Medicine — Ballston office.

With summer upon us, it’s the perfect time to revisit the importance of staying well-hydrated. As you may recall from biology class, the human body is composed of roughly 60% water, and every cell depends on it. It’s essential for bodily fluids like blood, sweat, urine, saliva, tears and the lubricating fluids in your joints. Simply put, we can’t survive without it. With rising temperatures, let’s explore why hydration matters – and how to maintain it. 

Understanding water loss 

We lose water through urination, sweating, evaporation and breathing, even when we’re at rest. These are known as insensible water losses and can add up to 16–30 ounces per day. Body temperature, respiratory rate, ambient temperature and humidity influence these losses. 

Recognizing dehydration 

Risk factors for dehydration 

Certain medical conditions and medications can increase your risk of dehydration – particularly during hot weather.

If you have one of these conditions or take any of these medications, speak with your healthcare provider about your hydration needs – especially during the summer months. 

What (and what not) to drink 

Not all beverages hydrate equally. Some drinks may contribute to dehydration due to their diuretic effects or high sugar content including:

• Alcohol 
• Caffeinated beverages (coffee, tea, energy drinks) 
• Sugary sodas and certain fruit juices 

It’s best to consume them in moderation and prioritize water intake to offset their effects. 

How much water do you need? 

The old guideline of 8 cups (64 ounces) of water per day is a decent starting point, but most people need more. A helpful rule of thumb: divide your body weight in half to estimate your daily fluid needs in ounces. For example, someone weighing 150 pounds should aim for 75 ounces per day. 

The U.S. National Academies of Sciences, Engineering, and Medicine recommend these daily fluid intakes (from beverages and foods): 

• Men: about 15.5 cups (3.7 liters)
• Women: about 11.5 cups (2.7 liters)

About 20% of your daily fluid intake typically comes from food.

Keep in mind these are broad recommendations. Certain circumstances – such as pregnancy, breastfeeding, fever or illness – may require increased fluid intake. Conversely, people with conditions like heart failure or kidney disease may need to restrict fluid intake. Always consult your Inova 360° physician or specialist for personalized guidance. 

Practical tips 

• Make water your go-to beverage 
• Use electrolyte drinks or powders only when exercising intensely, sweating significantly or recovering from gastrointestinal illness 
• Include hydrating foods in your diet – such as watermelon, peaches, cucumbers, celery, lettuce, spinach and tomatoes
• Check your urine color – light-colored or colorless indicates adequate hydration 

Stay safe, stay healthy and stay hydrated this summer. 

To learn more about Dr. Hodes or the Inova 360° Concierge Medicine please contact our team.