By Nathan Tiedeman, DNP, Emergency Department

When summer heat sets in, dehydration risks rise, especially for older adults. Whether you’re enjoying time outside, gardening, or simply managing health conditions during the warmer months, staying hydrated is essential to avoid heat-related illnesses.

Why Summer Hydration Is Critical for Older Adults

• Reduced thirst sensation: Seniors may not feel thirsty even when they need fluids.
• Medications: Certain medications may increase fluid loss or affect thirst.
• Chronic conditions: Certain health conditions, such as heart or kidney disease and diabetes, may require specific monitoring of fluid intake.
• Impaired cooling: Older adults sweat less, making it harder to regulate body temperature.
• Mobility challenges: Getting up for water may be an inconvenience, so keep fluids within reach.

How much water do you need in the summer?

There’s no one-size-fits-all answer. General advice for children is to drink their age in 8-ounce glasses, or eight 8-ounce glasses (64 ounces) for those eight and older. The advice for healthy adults is to drink half your body weight in ounces of water daily (e.g., 75 ounces for a 150-pound person), but in summer or with outdoor activity, you may need more. For older adults, aiming for 6–8 cups (48–64 ounces) a day is a good baseline, but listen to your body and adjust for heat and activity level. You may need 10 or more glasses of water to stay hydrated.

Signs of Dehydration to Watch for:

• Dark urine or urinating less frequently
• Headaches
• Mild fatigue, weakness, or loss of concentration
• Dry mouth, lips, or skin

Severe dehydration can lead to kidney stones, urinary tract infections, constipation, or even hospitalization. If you notice confusion, fainting, breathing harder, or rapid heartbeat, seek medical attention immediately.

Rehydration: What to Do If You’re Mildly Dehydrated

Start by drinking 20 ounces of water; symptoms may improve within an hour. If you’ve been more active than usual, outside in the heat, or sweating heavily, consider a sports drink with electrolytes.

Smart Summer Hydration Tips

• Carry a water bottle you love to encourage sipping throughout the day, whether you’re indoors or out in the sun.
• Drink a glass of water first thing in the morning, with every meal, and before bed. Set reminders if needed.
• Choose water-rich foods like watermelon, cucumbers, oranges, tomatoes, and leafy greens to boost hydration.
• Swap caffeinated and alcoholic drinks for water or decaf. Caffeine and alcohol can increase fluid loss, especially in the heat.
• Make hydration social: Challenge a friend to a daily water-drinking contest to keep it fun.
• Monitor your urine color: Light yellow means you’re hydrated; darker shades are a sign to drink up.

Make Your Summer Hydration Habits Last All Year

While summer brings extra challenges, these hydration strategies are good to practice all year. Building daily habits, like drinking water with meals, choosing hydrating foods, and keeping a water bottle handy, will help you stay healthy and energetic through every season. Stay cool, stay safe, and make hydration a part of your daily routine. Your body and mind will thank you!

More to explore:

Want to learn how dehydration affects your body even in the colder months, or during illness? Read Nate’s post about the hidden risks of dehydration during winter.