The summer heat is here — are you ready?
The warm weather invites us outdoors for barbecues, vacations, beach trips, and endless fun in the sun. But along with the sunshine and high temperatures come two very real health risks: dehydration and UV exposure. Each year, thousands of people suffer from preventable heat-related illnesses and skin damage simply because they aren’t prepared.
This summer, let’s focus on how to take care of your body by staying properly hydrated and protecting your skin from the sun’s harmful rays.
Hydration: Why it matters
Your body is about 60% water (1). That water is vital to nearly every function—regulating body temperature, lubricating joints, delivering nutrients to cells, and keeping your organs running properly.
During hot weather, your body works harder to cool itself, leading to increased sweating and faster water loss. If you don’t replace the fluids you lose, you risk becoming dehydrated.
Dehydration can cause:
- Fatigue
- Headaches
- Dizziness
- Muscle cramps
- Confusion
- In severe cases: heat exhaustion or heat stroke (2)
How much water do you need?
A good rule of thumb is to drink at least 8-10 cups (64–80 ounces) of water per day. But in hot weather, or if you’re active outdoors, you may need even more (3).
How to tell if you are properly hydrated?
Here are simple signs to check your hydration level:
Thirst: If you’re thirsty, you’re already a little dehydrated (4).
Urine Color: Pale yellow means you’re well hydrated. Dark yellow or amber means you need more fluids(5).
Dry Mouth or Skin: A dry mouth or dry skin may indicate dehydration.
Fatigue or Lightheadedness: Feeling tired or dizzy can be an early warning sign.
Pro tip: Don’t wait until you feel thirsty—sip water regularly throughout the day.
Hydration tips for hot weather
• Carry a water bottle wherever you go.
• Infuse your water with lemon, cucumber, or berries to make it more enjoyable.
• Limit caffeine and alcohol, as they can dehydrate you (6).
• Eat water-rich foods like watermelon, cucumbers, oranges, and strawberries (7).
Sun Protection: Safeguarding your skin
Ultraviolet (UV) rays from the sun are invisible but powerful. Over time, too much exposure can cause sunburn, premature aging, eye damage, and increase your risk of skin cancer (8).
Did you know? Skin cancer is the most common cancer in the United States (9). The good news is that most cases are preventable with proper sun protection.
How to protect your skin from UV damage
Wear Sunscreen Daily:
• Choose broad-spectrum sunscreen with SPF 30 or higher (10).
• Apply generously 15 minutes before going outdoors.
• Reapply every 2 hours, or after swimming or sweating.
Dress for Protection:
• Wear wide-brimmed hats, sunglasses, and lightweight long-sleeve shirts.
• UV-protective clothing is also available for extra coverage.
Seek Shade:
• Avoid direct sun between 10 AM and 4 PM, when UV rays are strongest (11).
• Use umbrellas, trees, or pop-up tents when outdoors.
Protect Your Eyes:
• Wear sunglasses that block 100% of UVA and UVB rays to prevent eye damage (12).
Check your skin regularly
Skin checks can help catch problems early. Look for:
• New moles or spots
• Changes in existing moles
• Spots that itch, bleed, or don’t heal
If you notice anything unusual, see a healthcare professional (13).
Enjoy your summer safely
With just a few simple precautions, you can enjoy all that summer has to offer while keeping your body healthy and your skin protected. Hydration and sun protection aren’t complicated, but they do require daily attention—especially when the heat is on!
References
1. U.S. Geological Survey (USGS). The Water in You: Water and the Human Body.
2. Centers for Disease Control and Prevention (CDC). Warning Signs and Symptoms of Heat-Related Illness.
3. Mayo Clinic. Water: How much should you drink every day?
4. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
5. Cleveland Clinic. Urine Color Chart: What’s Normal & When to See a Doctor.
6. Harvard T.H. Chan School of Public Health. The Nutrition Source: Water.
7. USDA. Water Content of Selected Fruits and Vegetables.
8. Skin Cancer Foundation. UV Radiation and Your Skin.
9. American Cancer Society. Key Statistics for Skin Cancer.
10. American Academy of Dermatology. Sunscreen FAQs.
11. World Health Organization (WHO). Ultraviolet Radiation and the INTERSUN Programme.
12. American Academy of Ophthalmology. Protecting Your Eyes from Sun Damage.
13. American Academy of Dermatology. How to Perform a Skin Self-Exam.