“Our bodies are mostly water. All of our different cells and organs - our heart, brain, kidneys, everything - don’t work very well when we don’t have enough fluid in our body,” says Dr. Hilary Fairbrother, Professor of Emergency Medicine at the University of Texas (UT). With summer right around the corner, knowing how to stay hydrated is more important than ever.
Daily Hydration Guidelines
For the average healthy adult, Dr. Fairbrother recommends consuming 60 to 70 ounces of water daily. The routine should start first thing in the morning.
“The number one thing that I tell everybody is when you wake up, start your day by drinking a nice large glass of water, and throughout the day you need to drink, especially if you’re outside,” Dr. Fairbrother explains.
Recognizing Dehydration Symptoms
Several key indicators can signal dehydration before it becomes severe. Dark, strong-smelling urine serves as the most obvious warning sign. Other symptoms include sunken eyes, dry lips, and skin tenting—when pinched skin remains elevated before slowly returning to normal.
Heat-Related Warning Signs
Early symptoms of heat-related illnesses require immediate attention. “Nausea, dizziness, weakness, fatigue, and feeling like your skin is really red, or sweating even more than usual,” are critical warning signs, according to Dr. Fairbrother.
If these symptoms appear, she advises getting out of the sun, moving into air-conditioned spaces, and drinking water immediately. However, more severe symptoms demand urgent medical attention.
“If someone starts getting confused, if they pass out, if they have a seizure, if they just really seem out of it or unconscious, then that really requires 911 to be called,” Fairbrother emphasizes.
Choosing the Right Hydration
While water remains the best hydration choice for most people, intense outdoor activities may require additional support. “If you’re running a marathon and it’s warm outside, you need to look at different beverages and different solutions that have salt because of the wasting of salt in our sweat,” Dr. Fairbrother said.
However, she cautions against blindly reaching for electrolyte drinks, as many contain excessive sugar. “Please look at the label of what you’re drinking to make sure that it has a decent amount of sodium in it,” she advises.
Simple Yet Effective Cooling Strategy
Beyond hydration, Fairbrother shares a practical tip for managing Houston’s heat: “The idea of putting something cool and damp on your neck is a sure-fire way to help yourself stay cooler... A washcloth that you have wet in your kitchen sink and put on the back of your neck will absolutely work.”
