Summer brings sunshine, longer days, and a whole lot of heat — especially in the DMV, where humidity often adds an extra punch. Whether you’re hitting the trails, lounging by the pool, working in the yard, or just navigating your day, staying hydrated isn’t just a good idea — it’s a must.

Why Hydration Matters

Your body is made up of about 60% water. Every cell, tissue, and organ needs it to function correctly. When you’re active in high temperatures — or even just sitting outside — you’re losing water through sweat faster than you realize. Without proper hydration, you’re at risk for:

• Dehydration: Symptoms include fatigue, dizziness, headaches, and dry mouth.
• Heat exhaustion: It occurs when your body cannot cool itself properly, resulting in symptoms such as nausea, a rapid heartbeat, and confusion.
• Kidney issues: Prolonged dehydration can stress your kidneys and even contribute to the formation of kidney stones.

Signs You’re Not Drinking Enough

It’s not just about feeling thirsty. Other red flags include:

• Dark yellow urine
• Dry skin or lips
• Muscle cramps
• Feeling lightheaded or irritable

How to Stay Ahead of the Heat

• Drink water consistently — don’t wait until you’re parched.
• Carry a refillable water bottle and aim to sip throughout the day.
• Eat hydrating foods like watermelon, cucumber, and oranges.
• Limit caffeine and alcohol, both of which can be dehydrating.
• Pay extra attention during exercise and outdoor work, especially in the midday sun.

When Water Isn’t Enough

Sometimes, plain water isn’t enough, especially when you’re sweating heavily. Your body also loses essential electrolytes, including sodium, potassium, calcium, and magnesium. These help regulate everything from muscle function to heart rhythm.

To replenish electrolytes, try:

• Low-sugar sports drinks or electrolyte powders you can mix with water
• Coconut water, which naturally contains potassium and magnesium
• Electrolyte tablets for on-the-go convenience
• Feeling lightheadSnack smart — bananas, oranges, avocados, yogurt, and leafy greens are all great natural sources of key mineralsed or irritable

Avoid sugary sodas and overly sweetened sports drinks, which can do more harm than good.

Hydration Isn’t Just a Summer Tip — It’s a Health Essential

If you’re feeling run-down, dizzy, or just “off” in the summer heat, don’t brush it off. Dehydration and heat-related illnesses can sneak up quickly and become serious.

At tru Primary & Urgent Care, we’re here to help. With seven convenient locations across the DMV, and a team that truly listens, we’ve got your back — from mild dehydration to more serious heat-related issues. Stay cool, stay safe, and when you need us, just walk right in. No appointment necessary. We’re here for you.