As temperatures soar across much of the country, health experts are reminding people of the importance of staying hydrated—not just by drinking water occasionally, but by consistently replacing fluids lost through sweat and heat exposure.
Dr. Cara Taubman, clinical director of emergency management at NYC Health + Hospitals in Harlem, says many people underestimate how much fluid they actually need. “You really need to drink more fluids than you realize,” she emphasized, noting that hydration is crucial whether you’re inside with air conditioning or outside working in the sun.
Sweating is the body’s natural way to regulate temperature, but it leads to the loss of not just water, but essential minerals like salt. And while thirst is an important signal, doctors say it’s best not to wait until you’re parched to hydrate.
“Thirst is your body’s strong inherent mechanism,” explained Dr. Rakhi Khanna, a nephrologist at Rush University Medical Center in Chicago. “But you should be drinking fluids throughout the day—even if you’re not feeling thirsty.”
Water remains the most effective and accessible option for hydration, according to Dr. Craig Crandall, a professor of internal medicine at the University of Texas Southwestern Medical Center. “You’re losing water, and you need to replace the water,” he said plainly.
The National Academies of Sciences, Engineering and Medicine recommends about 2.7 liters (11.4 cups) of fluids per day for women and 3.7 liters (15.6 cups) for men. However, those are baseline figures. Anyone who spends time outdoors or sweats frequently—such as construction workers or athletes—may need more, including drinks that replenish lost electrolytes.
“In situations where you’re sweating for more than an hour, an electrolyte drink is helpful,” Crandall noted. Without replenishing salt, individuals risk developing hyponatremia, a condition marked by low sodium levels in the blood, which can cause confusion, nausea, and muscle weakness.
Electrolyte drinks can also be beneficial in cases of illness involving vomiting, diarrhea, or poor food intake, said Khanna. However, experts warn against products with excessive added sugars, which may worsen dehydration.
Taubman and Khanna also suggest turning to water-rich foods like cucumbers, watermelon, strawberries, and tomatoes. These not only contribute to hydration but also provide essential electrolytes.
Meanwhile, drinks like alcohol, sugary sodas, and high-caffeine beverages are best consumed in moderation. “Caffeine is a diuretic and can increase urination,” Taubman cautioned. While coffee and tea can hydrate to some extent, they’re not the most effective options, Khanna added.
As heatwaves persist, experts are urging the public to be proactive about hydration—for health, safety, and well-being.
