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Hydration: The Unsung Hero of Good Health
As summer heats up, staying hydrated becomes even more important—but most people don’t realize just how much water affects their health. Hydration isn’t just about quenching your thirst. It plays a major role in everything from energy and mood to kidney health and infection prevention. Recent studies confirm that dehydration is common—especially among older adults, especially in geographic regions with more extreme heat temperatures.1
Surprising Benefits of Staying Hydrated
- Prevents Kidney Stones and UTIs: New research from UCSF found that drinking enough water can help prevent kidney stones and urinary tract infections, especially in women who are prone to them.2
- Supports Weight Loss: Increased water intake has been linked to modest weight loss, likely because it can help control appetite and boost metabolism.2
- Reduces Headaches and Migraines: Some studies show that people who drink more water have fewer migraines and headaches.1
- Keeps Blood Pressure Stable: Hydration helps maintain healthy blood pressure and may reduce the risk of low blood pressure episodes.1
- Improves Mood and Energy: Even mild dehydration can affect your mood, focus, and energy levels—something many people don’t notice until they start drinking more water.
Unique Summer Hydration Tips
- Don’t Wait Until You’re Thirsty: Thirst isn’t always a reliable signal, especially in kids and older adults. Sip water throughout the day, not just at meals.
- Start and End Your Day with Water: Bookend your day with a glass of water in the morning and at night to keep hydration steady.3
- Infuse for Flavor: Add slices of fruit, cucumber, or mint to your water to make it more appealing—kids love this, too.3
- Eat Water-Rich Foods: Watermelon, cucumbers, and oranges are delicious ways to boost your intake.3
- Eat Water-Rich Foods: Watermelon, cucumbers, and oranges are delicious ways to boost your intake.3
- Use Reminders: Set phone alarms or use a hydration app to keep your water intake on track.3
- Carry a Water Bottle: Having water within reach makes it easier to sip regularly, especially when you’re on the go.3
When to Ask Your Primary Care Provider for Help
If you notice signs of dehydration (dark urine, dizziness, fatigue, dry mouth) or have a condition that affects fluid balance (like heart or kidney disease), talk to your doctor. A common blood test used to assess hydration is the BUN (blood urea nitrogen) test, often reviewed alongside creatinine. When you’re dehydrated, BUN levels and the BUN-to-creatinine ratio can rise because the kidneys conserve water and concentrate waste products.
While no single test can definitively diagnose dehydration, an elevated BUN or a high BUN-to-creatinine ratio on your lab work can be a clue that your body needs more fluids. Your primary care provider can help you create a hydration plan that fits your unique health needs and lifestyle.
The Takeaway
Hydration is simple, affordable, and powerful—especially during the summer months. By making water a daily habit and being mindful of easy ways to get more through diet and lifestyle behaviors, along with checking in with your primary care team and routine blood work to stay on track, you can enjoy better health all season long.
If you’re in need of a new primary care team, visit our website to learn more about how direct primary care can help you stay on track all summer long (and beyond!) with affordable plans for the whole family.
1 University of California San Francisco (Nov, 2024)
2 NewsAtlas, “Does drinking more water equal better health? New study gives us the answer,” (Jan, 2025)
3 Owala, “Tips for Staying Hydrated in the Summer,” (Jul, 2024)