As summer has officially started and the heat of the sun is getting hotter and hotter the question we are asking today is, How Much Water Do You Really Need?
Bringing attention to national hydration day today, we asked Dr. Sam Hughes at Statesville Primary Care what his expertise is on staying hydrated this summer!
“Staying hydrated is essential for energy, focus, and overall health. It’s especially important during the hot summer months.”
Daily Water Needs
Indoors & sedentary: Aim for about 11.5 cups (2.7 L) for women and 15.5 cups (3.7 L) for men, including fluids from food.
Outdoors & active: Increase intake before, during, and after activities, especially in heat or humidity.
Electrolytes: When to Use Them
Electrolytes like sodium and potassium help with hydration, especially when sweating heavily or recovering from illness. But many sports drinks are high in sugar. Opt for low-sugar versions or DIY mixes with salt, citrus, and a touch of honey.
Lemon Water: Small Boost, Big Flavor
Adding lemon or other citrus fruit to water offers:
- A vitamin C boost
- Mild digestive support
- A refreshing flavor that encourages more drinking
Sweat Testing: Personalize Your Hydration
Everyone sweats differently. A simple sweat test can help you tailor your fluid and electrolyte intake:
Weigh yourself before and after exercise without clothes.
Track fluid intake during the session.
Calculate sweat loss:
Sweat loss (L) = (Pre-weight – Post-weight in kg) + fluid consumed (L)
If you lose more than 2% of your body weight, you’re underhydrated. You can use this info to adjust how much and what you drink.
Dr. Sam Hughes
