Staying hydrated is absolutely essential in high heat temperatures. In extreme heat, your body loses fluids rapidly through sweat in an effort to cool itself down. Without adequate hydration, this can quickly lead to dehydration, which may cause fatigue, dizziness, headaches, heat exhaustion, or even heat stroke. Water is vital for regulating body temperature, maintaining energy, and supporting essential functions like digestion and circulation. In dry climates, you may not even realize how much fluid you’re losing because sweat evaporates quickly, making it even more important to drink water consistently.
As a general guideline, adults should aim to drink at least 8 to 10 cups (64–80 ounces) of water per day—but in high heat conditions, that amount should increase significantly. A good rule of thumb is to drink half your body weight in ounces of water daily, and even more if you’re active outdoors. For example, if you weigh 160 pounds, aim for at least 80 ounces of water, and consider increasing that by 16–32 ounces when exposed to extreme heat or physical activity. Also, don’t wait until you’re thirsty to hydrate—by then, you may already be behind. Carrying a refillable water bottle and drinking steadily throughout the day is key to staying safe and well during hot summer months.
