Summer heat can increase your risk of dehydration, making it even more important to drink enough water. Whether you’re spending the day at the pool, working in the yard, running errands or enjoying a round of golf, drinking enough water helps replenish fluids lost through sweating and supports healthy blood pressure, heart rhythm and circulation.

Here are five tips to help you stay hydrated and beat the summer heat:

1. Drink Water Before You Feel Thirsty
Don’t wait until you’re thirsty to reach for a glass of water. Thirst is often a sign that your body is already becoming dehydrated. Try setting a reminder on your phone to take a few sips of water every 15 to 20 minutes.
2. Add In Electrolytes
Sweating causes your body to lose both fluids and electrolytes. If you’re exercising, spending extended periods outside or working in the heat, sports drinks or electrolyte packets may help replace what you’ve lost and support normal body function.
3. Aim for 8 Cups
Everyone’s hydration needs are different and can depend on factors such as age, body size, activity level and how much time you spend outdoors.
A good starting point is aiming for eight cups, or about two liters, of water each day. Consider downloading a water-tracking app or simply keeping a log on a notepad to monitor your intake.
4. Eat Your Fruits and Vegetables
Did you know that about 20 percent of your daily fluid intake comes from food?
Water-rich fruits such as watermelon and strawberries, along with vegetables including spinach, broccoli, peppers and tomatoes, can help keep you hydrated while providing important nutrients.
5. Check Your Hydration Status
One easy way to check your hydration status is to pay attention to your urine color. Pale yellow urine generally indicates good hydration, while darker yellow urine may suggest you need more fluids. Certain medications and vitamins can affect urine color, so always talk with your healthcare provider about what is right for you.

Hydration isn’t about perfection; it’s about consistency, and small habits can make a big difference in supporting your heart health. Challenge yourself to drink one extra glass of water each day this week.

At Arkansas Heart, your health is our priority. If you have questions or concerns about how much water you should be drinking, talk with your provider today.

Looking for more heart-healthy tips? Visit the Arkansas Heart Health & Wellness Blog for additional resources.