'Deals & Steals for you and your home!

Open menu

  • Video
  • Shop
  • Culture
  • Family
  • Wellness
  • Food
  • Living
  • Style
  • Travel
  • News
  • Book Club
  • GMA3: WYNTK
  • Newsletter
  • Privacy Policy
  • Your US State Privacy Rights
  • Children's Online Privacy Policy
  • Interest-Based Ads
  • Terms of Use
  • Do Not Sell My Info
  • Contact Us
  • Copyright © 2023 ABC News Internet Ventures. All Rights Reserved.
  • Food

Expert hydration tips to beat the heat this summer

VIDEO: 'GMA' celebrates National Walking Day in Central Park
3:39
'GMA' celebrates National Walking Day in Central Park
ABCNews.com
PHOTO: Kelly McCarthy
ByKelly McCarthy
June 01, 2023, 3:16 pm
•3 min read

Summer is here which means long strolls and rolling strides outside to enjoy the warm weather months.

And with heat waves already setting in across parts of the country, "Good Morning America" tapped Dr. Liz Weinandy, lead dietitian at the Ohio State University Wexner Medical Center, to explain what to watch out for if dehydration hits, as well as the best things to drink and eat to keep your body nourished.

Beat the heat with this cold black bean salad recipe for summer

Symptoms of dehydration

PHOTO: ABC News' Robin Roberts and Dr. Jennifer Ashton have pledged to drink more water in the month of February.
On average, women should drink 2.7 liters per day, and men 3.7 liters, according to ABC News' Dr. Jennifer Ashton.
ABC News

"There are several signs a person might be dehydrated," she said. "Headache or confusion, extreme thirst, very dark urine, infrequent urination, fatigue, muscle cramping and lightheadedness. In extreme cases of dehydration, it can lead to heatstroke or hyperthermia (abnormally high body heat)."

When it comes to preventative measures and staying hydrated, Weinandy said, "the best way to avoid dehydration is to drink before you get thirsty."

"In some situations, it is easier to get dehydrated, like being active in hot temperatures," she continued.

Best drinks for hydration besides water

While some supplements like hydration packets that are added to water can be helpful for some, Weinandy said H2O still reigns supreme for staying hydrated.

PHOTO: Rules for Post-Workout Meals
Rules for Post-Workout Meals
Getty Images

"Water is usually best and suitable for most people unless they are excessively sweating, then replacing electrolytes like potassium and sodium start to become more important," Weinandy explained. "Sports drinks and electrolyte replacement solutions are very appropriate in this situation, although keep in mind most people do not need them."

Editor’s Picks

6 stylish reusable bottles that are go-to summer accessories

  • Jul 25, 2018

How to help soothe skin from summer sunburns

  • Jul 05, 2023

Nutritionists, gut health experts weigh in on TikTok olive oil trend

  • Jun 08, 2022

"As for food, most fruits and vegetables have a higher water content compared to other foods," she said. "Melons, strawberries, pineapple, cucumbers, tomatoes and lettuce are especially high in water and can help prevent dehydration."

Who's at-risk for dehydration?

Weinandy said another factor to keep in mind is that "some groups are at a higher risk of becoming dehydrated."

"Infants, elderly and people who cannot communicate clearly" can all be more prone to dehydration, she said. "Also, being dehydrated increases the risk of developing kidney stones because urine is more concentrated."

How much water to drink to stay hydrated

PHOTO: A water splash.
A water splash.
STOCK PHOTO/Getty Images

ABC News chief medical correspondent Dr. Jennifer Ashton said the amount of water you should consume daily depends on your age, height and where you live.

Most guidelines call for the average woman to drink around 2.7 liters per day, and 3.7 liters for men.

One liter is equivalent to 33 ounces.

"Your body's own systems will tell you when you need more water and it's called thirst," Ashton said. "A lot of times people think they're hungry and they're actually thirsty. See how it works for you."

This story was originally published on June 23, 2022.

Editor’s Picks

6 stylish reusable bottles that are go-to summer accessories

  • Jul 25, 2018

How to help soothe skin from summer sunburns

  • Jul 05, 2023

Nutritionists, gut health experts weigh in on TikTok olive oil trend

  • Jun 08, 2022
Up Next in Food—

Exclusive: Oscar Mayer reintroduces Wienermobile to the road

September 20, 2023

Fresh, organic butternut squash sold at Costco recalled due to E. coli concerns

September 19, 2023

Over 58K pounds of raw ground beef recalled in multiple states

September 18, 2023

Simple dinner recipes: 1-pot chicken sausage pasta and 1-bowl unstuffed peppers

September 18, 2023

Up Next in Food—

Exclusive: Oscar Mayer reintroduces Wienermobile to the road

September 20, 2023

Fresh, organic butternut squash sold at Costco recalled due to E. coli concerns

September 19, 2023

Over 58K pounds of raw ground beef recalled in multiple states

September 18, 2023

Simple dinner recipes: 1-pot chicken sausage pasta and 1-bowl unstuffed peppers

September 18, 2023

The latest lifestyle and entertainment news and inspiration for how to live your best life - all from Good Morning America.
  • Contests
  • Terms of Use
  • Privacy Policy
  • Do Not Sell My Info
  • Children’s Online Privacy Policy
  • Advertise with us
  • Your US State Privacy Rights
  • Interest-Based Ads
  • About Nielsen Measurement
  • Press
  • Feedback
  • ABC News
  • ABC
  • All Videos
  • All Topics
  • Sitemap

Copyright © 2023 ABC News Internet Ventures. All Rights Reserved.
  • Privacy Policy— 
  • Your US State Privacy Rights— 
  • Children's Online Privacy Policy— 
  • Interest-Based Ads— 
  • Terms of Use— 
  • Do Not Sell My Info— 
  • Contact Us— 

Copyright © 2023 ABC News Internet Ventures. All Rights Reserved.