July 15, 2026

Staying Hydrated in the Summertime

Staying Hydrated in the Summertime

Dr. Claire Arcidiacono, ND

One of the downfalls of summer’s warm weather is dehydration. Being dehydrated is more than just feeling a little thirsty. When you are dehydrated you have used or lost more fluid than you take in. This means that your body many do not have enough fluids to work properly. But what are the risk factors for dehydration? What are the symptoms that indicate you may be heading to dehydration? Lastly what can you do to help ward off dehydration? Let us get into, shall we?

Dehydration can happen to anyone; however, some people are at a significant risk. For example, infants and young children have a higher risk of developing dehydration. Older adults are also at a higher risk of developing dehydration. Any situation that increases fluid loss can lead to dehydration. For example, sweating is a form of fluid loss so any activity and weather that leads to sweating can lead to fluid loss. This can include summer activities such as gardening, sports or even just being outside on a sunny day! Other risk factors for dehydration can include diarrhea/vomiting, fever, diabetes, and even certain medications.

While thirst is a sign of dehydration in many people, some people, especially older adults do not actually feel thirsty until they are already dehydrated. In children they may have trouble letting you know that they are feeling thirst. Symptoms of dehydration can vary between infants/ small children and adults, so I have included a chart to help you determine symptoms of dehydration based on age. (1)

Infants and young children

Adults

· Urinating less than usual or no wet diapers for three hours.

· Dry mouth.

· No tears when crying.

· Rapid heart rate.

· Sunken eyes, cheeks or soft spot-on top of the skull.

· Lacking energy or being cranky.

· Skin that doesn’t flatten back right away after being pinched.

· Extreme thirst.

· Urinating less.

· Dark-colored urine.

· Tiredness.

· Dizziness.

· Being confused.

· Skin that doesn’t flatten back right away after being pinched.

· Sunken eyes or cheeks.

But why should you worry about dehydration? It is not dangerous, is it? Dehydration can have serious complications. For example, dehydration can lead to heat injury, which can include heat cramps, heat exhaustion and even heat stroke. Long lasting dehydration or frequent episodes of dehydration can lead to UTIs, kidney stones and even kidney failure. In my experience it is quite common for kidney enzymes to be elevated because of dehydration. If dehydration is severe it can lead to low blood volume or even shock. Lastly if electrolytes become out of balance this can lead to fainting or even seizures. (1)

So, what can you do to help ward off dehydration?

Make sure you are drinking enough water on hot and humid days. Do not wait until you feel thirsty. If it is colder weather being active with your hydration is important because the air can be extra dry. This is also true if you are at higher altitudes. If you plan to do extensive exercise you may want to start hydrating the day before. If you are an older person or a child/infant and you have diarrhea/ vomiting it is important to hydrate when you start to feel sick. For children/ infants with diarrhea an electrolyte formula may be best. Speak to your doctor for the best choices for hydration for children/ infants with diarrhea. My take home point is to be proactive with your hydration! (1)
Not all liquids are created equal! Limit your intake of fruit juice, soda, alcohol, and caffeinated beverages. These contain nutrients that can make you urinate more, leading to an increase in fluid loss. (2)
Hydration does not always have to come from liquid! The following foods can be very hydrating: (2)

Food	Portion	Water Content
Cucumber	1 cup, peeled and sliced	96%
Tomato	1 medium	94%
Watermelon	1 cup, diced	92%
Bell pepper	¾ cup, sliced	92%
Grapes	1 cup	92%
Cantaloupe	1/10 (a small wedge)	90%
Orange	1 medium	87%
Blueberries	1 cup	85%
Apple	1 medium	84%

All of this is great but what if I like fruit juice? What if I find water boring? That is where Invite products shine! Invite Heath Reds, Purples, and even Organic Greens have fun flavors that can be mixed into water. Feel free to add multiple scoops to a pitcher and add ice so that you can have a full day of a delicious beverage in your fridge ready to drink! Other ideas for incorporating Invite powders can include:

Reds Hx and banana Smoothie – To a blender add 1 scoop of Reds Hx , 1 banana, ice and 2 cups of water and blend together. Feel free to use almond milk or milk of choice in place of water.
Reds’s cream delight! – To a blender add 1 cup of milk of choice, ¾ cup of vanilla yogurt, 1 scoop of Reds Hx, ice, and blend. Feel free to add honey to make it a little sweeter if you would like!
Purple Fruity popsicles – To a blender add 3 scoops of Purples Hx, 2 cups of water and blend. Once blended put in Popsicle mold and freeze.
Fruity Jell-O – Feel free to add 2 scoops of Reds Hx to your Jell-O mix of choice!
Frozen grapes – Adding powdered flavor mixes to grapes and freezing them is a fun new trend! However instead of using sugary powdered mixes on your frozen grapes I suggest that you use Reds Hx!
Fruit salad dressing – Feel free to add 2 scoops Reds Hx to yogurt of choice (can be vegan yogurt if you like!) and mix. Use as a topping to any fruit salad or a dip for apples!

Any of our fun recipe ideas can be made with your powder of choice. Don’t have oranges at home but do have Purples? Feel free to mix it with bananas for a fun twist! And as I always say, have fun and experiment in the kitchen.

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