With spring in full swing and summer on the horizon, it’s the perfect time to enjoy the outdoors. But as temperatures rise, staying hydrated becomes more important than ever. So how much water do you really need—and how can you make it easier to keep up? Aurosis Reddy, DO, a family medicine provider with Renown Medical Group, shares helpful hydration tips.
How Much Water Is Enough?
Experts agree that recommended daily water intake can vary depending on different factors such as your weight, metabolism, location, diet, physical activity, and health. As a rule of thumb, women should aim for a daily fluid intake of 91 ounces, and men should aim for 125 ounces. It is important to listen to your body and recognize when you might need to increase your water intake. For example, if you’re partaking in strenuous exercise, or spending time outside in the heat, you’ll want to give your body more water and electrolytes to function properly.
How Can I Tell If I Am Dehydrated?
Decreased coordination
Fatigue
Less urination
Dizziness
Dry, sticky lips and mouth
Increased thirst
Headache
Urgent Care
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Treatment for dehydration depends on the severity of your symptoms. If you have any of the mild to moderate symptoms listed above, you may want to see a doctor or visit an urgent care. If you have any of the following severe symptoms, you will need to call 9-1-1 or visit the emergency room:
Dark colored urine
No urination
Severe diarrhea or vomiting
Muscle cramps
Weakness and dizziness
Confusion
Sunken eyes
Loss of consciousness or alertness
Tips for Staying Hydrated
Take regular water breaks
Start your morning right by reaching for a glass of water when you wake up
Drink water before and after eating
Avoid relying on sodas, alcohol, and caffeinated beverages to hydrate you
Drink water before and after a workout and every 20 minutes during a workout
Carry a refillable water bottle with you while running errands
Set a phone reminder to hydrate at least once every hour
Infuse your water with natural flavors such as limes, lemons, mint, oranges, berries, cucumbers, and other fruits
While Lyme disease remains rare in Northern Nevada, public health officials continue to monitor cases and raise awareness during peak tick season. In Washoe County, confirmed cases have stayed low over the past two decades, but experts believe the true number may be higher due to underreporting. Ongoing efforts—including tick surveillance programs and free tick ID services—aim to help residents stay informed and protected. Health experts also urge caution when traveling to areas where Lyme disease is more common, especially during spring and summer.
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Do you find yourself struggling to stay awake during the day or having no energy? You’re not alone. Whether you’re a full-time employee, a student or retiree, that “I’m tired” feeling comes in all shapes and sizes. What’s even more frustrating is not knowing the source of your exhaustion.
