About 60% of the human body is water; for proper function every system in the human body relies on water! While one can take in too much water, this is rare. Unfortunately, being under hydrated is not. Dehydration can lead to fatigue, headaches, change in blood pressure, racing heart rate and even more serious conditions such as heat exhaustion and heatstroke.

Stay hydrated in the heat by following the three big rules:

Drink water every 15 minutes, even if you are not thirsty

Consider not only water for hydration, but also fruits

Watermelon is 90% waterOranges, grapefruit and melons are also a big source of water

While water is the best fluid to drink for hydration, other options also can contribute

MilkSports drinks (best to cut in half with water)SodaAvoid alcohol as it is a dehydrator

The best method to ensure you are properly hydrated is to check the color of your urine. Ideally you should urinate every 2-4 hours and the urine should be a light straw color. If frequency is less than this or the color is darker, you are dehydrated!

Learn more about heat illness on OSHA’s website.