Summer heat can sneak up on you. These hydration tips can help.

1. Don’t wait until you’re thirsty
   Thirst isn’t an early warning sign – it’s a late one.
   • By the time you feel thirsty, your body is already playing catch-up.
   • Sip water consistently throughout the day instead of chugging it all at once.
2. Check your urine
   It’s not glamorous – but it works. Your urine color is one of the easiest real-time hydration checks.
   • Pale and clear means you’re well-hydrated.
   • If it’s dark, drink more fluids.

   Learn more about what your urine is telling you.

3. Know the sneaky signs of dehydration:
   • Dizziness
   • Feeling tired
   • Headache
   • Swollen feet

   Dehydration can also cause life-threatening illnesses such as heat stroke.

4. Hydration isn’t important just during physical activity
   You also need to keep tabs on your water intake if you are:
   • Sitting in the sun on a hot or humid day
   • Someone with a heart condition
   • Over age 50
   • Overweight or obese
   • Traveling
5. There’s no perfect amount of water
   Each person is different. But, in general, experts recommend:
   • About 15 1/2 cups (3.7 liters) of fluids a day for men
   • About 11 1/2 cups (2.7 liters) of fluids a day for women
6. Exercise, but be smart about it
   • Get outside during the coolest parts of the day, such as morning or evening
   • Drink water before, during and after activities, even if you don’t feel thirsty
   • Wear lightweight, light-colored clothes and lace up with breathable shoes
   • After your workout, dunk your feet in cold water
7. Water isn’t the only option
   Water-rich foods like these can’t replace daily fluids, but they can help maintain good hydration status:
• Watermelon, cantaloupe, honeydew, berries, and peaches
• Cucumbers, tomatoes, celery, zucchini, radishes and asparagus

Looking for a healthy way to stay cool and hydrated this summer? Check out the American Heart Association’s Recipes page for strawberry-lemonade Italian ice and sparkling green tea cranberry spritzers. The Healthy for Good newsletter can deliver more recipes and tips for a healthier lifestyle to your inbox. And for more about staying hydrated and healthy, visit Healthy Living.