This Is How Much Water You Should Drink During a Heat Wave
Updated: Aug. 24, 2023
Beat the severe heat by staying hydrated.
It’s a question I ponder regardless of the weather: How much water should I drink each day? In the midst of sweltering heat, though, this question tends to become even more pressing. This summer, temperatures have beyond surpassed the norm. July 2023 was the hottest month ever recorded by NASA following the record that June set a month earlier.
No surprise, staying hydrated is important right now.
But what’s the right amount of water to drink during a heat wave? Is it possible to drink too much water? How do I avoid dehydration symptoms? Here’s how to achieve the ideal hydration balance in severe heat.
What Is a Heat Wave?
The National Weather Service defines a heat wave as “a period of abnormally hot weather generally lasting more than two days.” With or without humidity, the result can expose countless people to hazardous heat.
Why Is It Important to Stay Hydrated?
Besides the obvious (if it’s hot, we’re bound to need more water and want cold foods), dehydration can contribute to heat exhaustion, according to the CDC. This can be mitigated by staying inside with access to air conditioning or sticking to shady spots plus wearing lightweight and light-colored clothing. But hydrating is still one of the most important things we can do to prevent heat illness. Our bodies lose liquids through sweat and drinking water replaces those liquids.
How Much Water Should I Drink During a Heat Wave?
It depends. Factors like age, time outside and exercise all affect the answer.
Dr. Troy Smurawa, director of pediatric sports medicine at Children’s Health Andrews Institute for Orthopedics and Sports Medicine told The Dallas Morning News what parents should aim for by age:
- 4 to 8 years: 7-1/2 cups of fluid per day
- 9 to 13 years: 9 to 10 cups of fluid per day
- 14 to 18 years: 10 to 14 cups of fluid per day
Meanwhile, adults should drink up to 3 liters, which is equivalent to around 12 to 13 cups per day. It’s important to space out these totals over time, though, rather than attempt to drink this amount all at once, which can lead to over-hydration.
If you’re exercising, plan to drink more water. 3 to 8 ounces of water every 20 minutes for children ages 9 to 12 is ideal if they’re exercising. Teens should aim for 8 to 16 ounces every 20 minutes. Adults should also aim for 8 ounces every 20 minutes.
As a rule of thumb, health experts advise drinking water before feeling thirsty. During a heat wave, pretty much everyone should take recurring water breaks!
Do I Have to Drink Water?
While water—and who doesn’t love a glass of cold water?—is ideal, there are a variety of the drinks to keep you hydrated. And although food is certainly not a substitute for fluid, plenty of foods that contain water can give you a hydration boost, too.
