Staying Hydrated in Summer: Tips for Health and Wellbeing

Summer on the Gold Coast is beautiful but can be harsh on the body, especially during high temperatures and humid days. Proper hydration is essential to maintain health, energy levels, and prevent heat-related illness. At Southport Doctors, we provide practical advice to help you stay hydrated and safe throughout the summer months. 

Why Hydration Matters During Summer 

Water is essential for nearly every bodily function, including: 

• Regulating body temperature 

• Supporting digestion and nutrient absorption 

• Lubricating joints 

• Maintaining healthy skin 

• Promoting optimal kidney and organ function 

During summer, heat and humidity increase fluid loss through sweat, making dehydration a real risk. Even mild dehydration can cause fatigue, headaches, dizziness, and poor concentration. Severe dehydration may lead to heat exhaustion or heat stroke, which require immediate medical attention. 

Signs of Dehydration 

It’s important to recognise early signs of dehydration before it becomes serious. Common symptoms include: 

• Excessive thirst 

• Dry mouth or lips 

• Dark yellow urine 

• Fatigue or weakness 

• Dizziness or light headedness 

• Headaches 

If you or someone you know experiences confusion, rapid heartbeat, or fainting, seek urgent medical care. 

How Much Water Do You Need in Summer? 

Hydration needs vary depending on age, activity levels, and climate. The general guideline for adults is about 2–3 litres per day, but this may increase with exercise or prolonged sun exposure. Remember that water isn’t the only source of hydration: 

• Fruits and vegetables like watermelon, cucumber, and oranges contain high water content. 

• Soups and smoothies contribute to daily fluid intake. 

• Herbal teas and milk also help maintain hydration. 

Avoid excessive consumption of alcohol and caffeinated drinks, as these can increase fluid loss. 

Practical Summer Hydration Tips 

Carry a Water Bottle Everywhere 

Keep a reusable water bottle with you at all times. Small, frequent sips are better than drinking a large amount at once. 

Monitor Your Urine Colour 

Clear or pale yellow urine indicates good hydration, while dark yellow is a sign you need more fluids. 

Adjust Your Routine 

Plan outdoor activities for early morning or late afternoon to avoid the hottest part of the day. 

Eat Hydrating Foods 

Incorporate fruits and vegetables high in water content, such as melons, cucumbers, oranges, and leafy greens. 

Avoid Excessive Caffeine and Alcohol 

Both alcohol and caffeinated drinks can increase fluid loss. Balance them with water intake. 

Use Electrolytes When Needed 

During intense exercise or long outdoor activities, sports drinks with electrolytes can help replace lost minerals and maintain balance. 

Special Considerations for Vulnerable Groups 

Certain groups are more susceptible to dehydration and heat-related illness: 

• Children and infants: Their bodies lose water faster and require frequent fluids. 

• Elderly individuals: Age-related changes can reduce the sensation of thirst. 

• People with medical conditions: Heart, kidney, or diabetes-related issues may require tailored hydration strategies. 

• Pregnant and breastfeeding women: Increased fluid needs support both mother and baby. 

For these groups, it’s important to monitor fluid intake carefully and consult a GP if symptoms of dehydration appear. 

The Link Between Hydration and Overall Health 

Hydration is not just about quenching thirst—it affects overall wellbeing: 

• Energy and performance: Even mild dehydration can reduce physical and mental performance. 

• Mood and cognition: Studies show dehydration can affect concentration, memory, and mood. 

• Skin health: Adequate water intake keeps skin moisturised and can reduce the appearance of dryness or irritation. 

• Kidney function: Proper hydration reduces the risk of urinary tract infections and kidney stones. 

By maintaining proper hydration, you support both immediate and long-term health outcomes. 

How Southport Doctors Can Help 

At Southport Doctors, we can help you understand your individual hydration needs and provide advice tailored to your health: 

• Assess fluid requirements for specific conditions such as diabetes or kidney disease 

• Offer guidance on hydration during heatwaves or travel 

• Provide early intervention if dehydration or heat-related illness occurs 

Our goal is to help you stay safe, healthy, and enjoy the summer months to the fullest. 

Practical Steps to Stay Hydrated Today 

• Carry water with you wherever you go 

• Eat fruits and vegetables with high water content 

• Monitor urine colour to gauge hydration 

• Adjust outdoor activities to cooler times of day 

• Consult a GP if you experience severe dehydration symptoms 

Taking these steps can prevent heat-related illness, improve energy levels, and support overall wellbeing during the hot summer months. 

Take Control of Your Summer Health 

Summer in Southport doesn’t have to be uncomfortable or risky. With simple hydration strategies, you can enjoy outdoor activities, maintain energy levels, and protect your health. If you’re unsure about your hydration needs or have specific health concerns, schedule an appointment with Southport Doctors. Our team is here to provide personalised advice to keep you safe and healthy all summer long. 

Call to Action: Stay safe and hydrated this summer. Book an appointment with Southport Doctors today for personalised guidance and support.