How to Prevent Dehydration in Extreme Heat: Smart Summer Hydration Habits

As summer temperatures soar, so does your risk of dehydration. Whether you’re working outdoors, staying active, or just navigating daily life in the heat, your body needs extra hydration to stay healthy. Dehydration can sneak up quickly—and its effects range from fatigue to more serious complications like heatstroke. The good news? With simple, consistent habits and support from tools like the Vital110 app, it’s easier than ever to stay ahead of the heat.

Why Dehydration Is a Serious Summer Concern

Dehydration occurs when your body loses more fluids than it takes in. During extreme heat, that fluid loss accelerates through sweating and physical exertion. Even mild dehydration can lead to reduced cognitive function, headaches, muscle cramps, and dizziness. Severe cases can require urgent medical care.

It’s especially important for older adults, children, athletes, and outdoor workers to stay vigilant. These groups are at a higher risk of dehydration and may not recognize the early warning signs until it’s too late.

Smart Summer Hydration Habits

1. Drink Water Regularly—Not Just When You’re Thirsty

By the time you feel thirsty, you may already be mildly dehydrated. Get into the habit of sipping water throughout the day, not just after you’ve been sweating or exercising.

2. Track Your Water Intake with Vital110

The Vital110 app includes wellness tracking features that allow users to log their daily water intake. Setting a hydration goal and keeping tabs on progress is a simple way to stay accountable during the hottest months of the year.

3. Eat Water-Rich Foods

Incorporate fruits and vegetables like cucumbers, watermelon, oranges, celery, and strawberries into your meals and snacks. These foods help boost your fluid intake while offering important nutrients.

4. Avoid Dehydrating Beverages

Limit alcohol, soda, and drinks high in caffeine or sugar—these can actually dehydrate you further. Instead, opt for water, electrolyte-replenishing drinks, or herbal teas.

5. Don’t Forget Electrolytes

When sweating heavily, you lose not only water but also essential electrolytes like sodium and potassium. Sports drinks or natural options like coconut water can help restore that balance during intense activity or heat exposure.

When to Use Telehealth for Dehydration Concerns

If you or a family member is experiencing symptoms like confusion, dry mouth, rapid heartbeat, or dark urine, it may be time to consult a provider. Vital110 gives you 24/7 access to virtual care—so you can speak with a medical professional quickly, without a trip to urgent care or the ER.

Simply log in to your Vital110 app, select the telehealth option, and connect with a licensed provider. There’s no copay and no waiting room.

Hydration at Work: Why Employers Should Care

For employers, especially those in outdoor industries, hydration is more than a personal wellness concern—it’s a workplace safety issue. Encourage hydration by:

• Providing access to cool drinking water
• Allowing regular water breaks
• Educating teams on hydration needs and symptoms of heat-related illness
• Encouraging employees to use Vital110 to track wellness and stay proactive

How Vital110 Makes Staying Hydrated Easier

Vital110 is more than just a virtual care tool—it’s a platform for building better health habits year-round. Key hydration-related features include:

• Wellness Tracking: Set hydration goals and log water intake.
• 24/7 Telehealth: Get medical advice fast if symptoms of dehydration appear.
• $0 Preventive Care: Stay ahead of issues with annual checkups and lab work, all scheduled directly in the app.

Stay Ahead of the Heat

Dehydration is one of the most preventable summer health risks. With smart planning, daily habits, and the Vital110 app, you can stay energized, focused, and feeling your best—no matter how hot it gets outside.

Download the Vital110 app and start tracking your hydration and wellness today. A healthier summer starts with a single sip.