Refresh Yourself with Water for Summer Exercise

Water bottle

The human body is 60% water. Our cells need water to:

  • Remove waste,
  • Control body temperature,
  • Lubricate and cushion joints, and
  • Protect sensitive tissues.

Water is vital to regulate body temperature during exercise in the summer heat. Lack of water can lead to extreme thirst, fatigue, and dizziness. Dehydration is particularly dangerous for young children and older adults.

How much water do we need to be drinking? Adults should get 9–14 cups of fluid a day. Generally, if your urine is pale or colorless, you are getting enough.

Remember, you can also drink and eat other things besides water to get the fluid you need.

  • 100% juice (no more than 1 cup a day)
  • Milk
  • Fruit
  • Nonstarchy vegetables
  • Tea
  • Coffee
  • Sports drinks (if sweating a lot)

For more about your water needs, visit Mayo Clinic, mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.

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