The “dog days of summer” are traditionally considered the hottest and most humid stretch of the season, running from July through August. The phrase has ancient roots, tied to Sirius, the “Dog Star,” which appears in the constellation Canis Major. While Sirius doesn’t actually cause summer heat, the expression has remained a fitting description for those sweltering days when staying cool and hydrated becomes especially important.
During this part of summer, hydration is important for everyone but especially for children, young athletes, and pets. Whether your family is heading to sports practice, spending the afternoon outside, or simply enjoying the last weeks of summer, a few simple hydration habits can help everyone feel their best.
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Why Hydration Matters in Hot Weather
Your body loses water naturally throughout the day, and that loss increases when you’re exercising or spending time in hot, humid conditions. Sweating is one of the body’s primary ways of cooling itself, but it also means losing fluids.
Waiting until you are extremely thirsty isn’t always the best strategy. Instead, make hydration a regular part of your day. Drinking small amounts of water consistently can help replace fluids before you become significantly dehydrated.
For most everyday activities, plain water is an excellent choice. You can also get fluids through water-rich foods such as watermelon, cucumbers, strawberries, oranges, and tomatoes. If plain water feels boring, sparkling or fruit-infused water can provide some variety.
One easy way to keep track of hydration is to carry a reusable water bottle. Setting reminders on a phone or establishing regular water breaks can also help turn hydration into a habit rather than something you remember only when you’re thirsty.
Hydration Tips for Young Athletes
Summer and early fall sports can make hydration more challenging because young athletes may spend long periods running, practicing, or competing while sweating heavily.
A good place to start is before practice or a game. Young athletes should begin activity well-hydrated rather than trying to catch up once they are already sweating. For brief exercise, water may not be necessary during every activity, but it should always be readily available. For longer periods of exercise, particularly in the heat, athletes should drink regularly to replace fluids lost through sweat.
The amount an athlete needs can vary considerably. For longer exercise, one set of practical recommendations suggests approximately 3 to 8 ounces every 20 minutes for young teens and 16 to 32 ounces per hour for young adults, with individual needs varying based on sweating and conditions. John Hopkins School of Medicine has more information about athletes and the importance of hydration here.
Water is generally sufficient for most young athletes when they are eating regular meals. Sports drinks may have a greater role when activity is longer and more intense; temperatures are higher, sweating is heavy, or athletes have limited opportunities to eat between events.
Parents and coaches should also avoid encouraging athletes to overdrink. More water isn’t always better. Drinking significantly more fluid than the body is losing can lead to dangerously low sodium levels, known as exertional hyponatremia.
Make Hydration Part of the Family Routine
Parents can make staying hydrated easier for children by building it into the day’s routine. Keep water bottles accessible, encourage regular water breaks, and offer water with meals and snacks.
For outdoor activities, consider scheduling more demanding activities during cooler parts of the day and taking regular breaks in the shade or an air-conditioned space. Hydrating foods can also make snacks more refreshing while contributing to overall fluid intake.
It’s also worth paying attention to what your family drinks. Water and other unsweetened beverages are good everyday choices. Excessive sugary drinks and energy drinks can add unnecessary sugar, while energy drinks can contain significant amounts of caffeine.
Don’t Forget the Family Pets
Our four-legged family members need hydration, too. Dogs are susceptible to heat-related illnesses, and their water needs can increase during hot and humid weather.
A general guideline cited by the National Weather Service is that a healthy dog may drink approximately ½ to 1 ounce of water per pound of body weight each day under normal conditions. Hot weather, activity level, age, coat type, medical history, and previous heat-related illness can all affect an individual pet’s needs.
Make sure pets have access to plenty of fresh, cool water, particularly when they are outside or exercising. It’s also smart to limit walks and strenuous activity during the hottest part of the day.
Don’t forget about pavement, either. Hot asphalt and concrete can become dangerously hot for paws. A simple test is to place the back of your hand against the pavement; if it is too hot for your hand, it’s too hot for your pet’s paws.
And perhaps the most important pet-safety rule of all: never leave a pet unattended in a vehicle. Temperatures inside a vehicle can rise rapidly, even when windows are cracked.
Know When It’s Time to Take a Break
Hydration is only one part of staying safe during hot weather. Pay attention to how you and your family members feel during outdoor activities.
For young athletes, parents and coaches should watch for unusual fatigue, muscle cramping, vomiting, heavy breathing, confusion, or other concerning symptoms.
For pets, excessive panting, lethargy, refusal to eat, excessive drooling, or an unusually rapid or irregular heart rate can be warning signs that a pet needs to be moved to a cooler environment and evaluated appropriately.
Stay Hydrated and Healthy with AFC Chapman Highway
The dog days of summer don’t have to mean staying indoors all season. With water bottles filled, regular hydration breaks planned, and a little extra attention given to kids, athletes, and pets, your family can enjoy the final stretch of warm weather more comfortably.
If you’re unsure whether a concerning symptom needs medical attention, AFC Urgent Care Chapman Highway is here to help provide convenient care when you need it.