As temperatures soar thanks to a heat wave here in Middle Tennessee, there’s no better time to talk about a critical and often overlooked aspect of our health: hydration. June 23 is World Hydration Day, and our friends with Bone and Joint Institute of Tennessee are sharing timely, practical advice to help you stay safe, hydrated, and healthy.

Why Hydration Matters – Especially in Extreme Heat

Hydration isn’t just about quenching thirst. Water is essential to almost every function in your body—regulating temperature, cushioning joints, aiding digestion, and keeping muscles and organs working properly. When it’s hot and humid outside, your body loses more water through sweat, and if you’re not replenishing it regularly, dehydration can sneak up quickly.

Dehydration can lead to headaches, fatigue, dizziness, muscle cramps, and in more serious cases, heat exhaustion or heat stroke. For people with joint issues, lack of hydration can even impact the synovial fluid that keeps joints lubricated, potentially worsening pain and stiffness.

How Much Water Do You Really Need?

There’s no one-size-fits-all answer, but here are some guidelines:

• Aim for 8–10 cups (64–80 oz) of water per day in normal conditions.

• During extreme heat or outdoor activity, increase your intake by another 2–4 cups per hour.

• If you’re sweating heavily, include electrolyte-rich drinks or sports beverages to replace lost sodium and potassium.

A good rule of thumb: If you’re not using the restroom every 2–3 hours or your urine is dark yellow, you likely need more fluids.

Smart Tips for Staying Safe and Hydrated

As we face scorching temperatures here in Williamson County, here are a few hydration and safety tips from our team:

1. Hydrate Before You Feel Thirsty

By the time you feel thirsty, you may already be mildly dehydrated. Start hydrating early in the day and continue regularly, especially if you’ll be outdoors.

2. Fuel Your Body with Water-Rich Foods

Foods like watermelon, cucumbers, strawberries, and lettuce are great for staying hydrated and offer valuable vitamins and antioxidants, too.

3. Limit Caffeine and Alcohol

Both can act as diuretics, increasing fluid loss. If you’re consuming either, be sure to drink additional water to offset the effect.

4. Time Your Outdoor Activity

Try to limit time outside during the hottest part of the day—usually between 11 a.m. and 4 p.m. Opt for early morning or late evening walks and workouts.

5. Dress for the Weather

Wear lightweight, breathable fabrics in light colors. Hats and sunglasses offer extra protection from the sun’s intensity.

6. Know the Signs of Heat-Related Illness

Watch for symptoms like nausea, confusion, rapid pulse, or profuse sweating. If these occur, get to a shaded or air-conditioned place immediately and rehydrate.

7. Protect Your Joints, Too

Heat can lead to swelling in joints, especially if you’re dehydrated. Keep up with hydration and avoid overexertion—especially in those with arthritis or chronic joint issues.

Bone and Joint Institute of Tennessee cares for patients year-round dealing with joint pain, sports injuries, and orthopedic conditions—but we also believe strongly in preventive care. Staying hydrated is one of the simplest yet most effective ways to care for your whole body, including your musculoskeletal system.

This World Hydration Day, we encourage everyone—whether you’re gardening, walking the dog, or coaching from the sidelines—to keep a water bottle nearby, take breaks in the shade, and listen to your body.

Stay cool, stay safe, and drink up!