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 remains a fitting description for those sweltering late-summer days when staying cool and hydrated becomes especially important.
Around Hixson and the greater Chattanooga area, summer offers plenty of reasons to get outside. From afternoons near Chickamauga Lake and walks along local greenways to youth sports, backyard activities, and hiking in the surrounding hills, there’s no shortage of ways to stay active. But warm temperatures and humidity can also make it easier to lose fluids without realizing it.
For families, young athletes, and even pets, hydration should be part of the summer routine wherever the day takes you.
Whether you’re heading to a soccer field, spending time near the water, exploring a local trail, working in the yard, or simply enjoying time outdoors, a few simple hydration habits can help everyone make the most of the season.
Visit AFC Urgent Care Hixson when you need convenient care.
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.
Humidity can make summer activities especially challenging because sweat doesn’t evaporate from the skin as efficiently in moist air. That means your body may have to work harder to cool itself, making regular hydration and breaks even more important.
Waiting until you’re 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.
This can be particularly important during preseason practices, youth tournaments, football camps, soccer games, marching band activities, and other organized outdoor activities that can keep children active for hours.
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. Johns Hopkins Medicine also offers information about athletes and the importance of hydration.
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. A few simple habits can help keep the whole family hydrated, whether you’re at home or heading out for the day:
- Keep water accessible: Have water bottles readily available and encourage regular water breaks. Offer water with meals and snacks, too.
- Plan for outdoor activities: Remember that visits to parks, time near Chickamauga Lake, community events, gardening, and outdoor attractions can involve more time in the heat than expected.
- Choose cooler times for activity: Schedule more demanding outdoor activities during cooler parts of the day when possible and take regular breaks in the shade or an air-conditioned space.
- Add hydrating foods: Fruits and vegetables with high water content can make refreshing snacks while contributing to overall fluid intake.
- Choose beverages wisely: Water and other unsweetened beverages are good everyday choices. Limit excessive sugary drinks and energy drinks, which can add unnecessary sugar and significant amounts of caffeine.
- Hydrate on the go: Keep water in the car for road trips and bring bottles along for lake days, hikes, practices, and other outdoor adventures. Make hydration part of your family’s packing routine before leaving home.
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.
The area’s mix of neighborhoods, greenways, parks, and nearby outdoor recreation creates plenty of opportunities for pets to join in the fun. But an outing that begins with a comfortable morning walk can become much hotter as the day progresses. Give pets opportunities to rest, seek shade, and drink water rather than expecting them to keep pace with a full day of activity.
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, especially when temperatures and humidity are high.
For young athletes, parents and coaches should watch for:
- Unusual fatigue
- Muscle cramping
- Vomiting
- Heavy breathing
- Confusion
- Other concerning symptoms
For pets, watch for:
- Excessive panting
- Lethargy
- Refusal to eat
- Excessive drooling
- An unusually rapid or irregular heart rate
These can be warning signs that a person or pet needs to stop the activity and move to a cooler environment. For pets in particular, seek appropriate veterinary care if concerning symptoms develop.
When the weather is working against you, taking a break isn’t giving up on outdoor fun. It’s part of enjoying it safely. However you are spending the day outdoors, listen to your body, keep water nearby, and give yourself and your pets time to cool down.
Need Care? Book an Appointment with AFC Urgent Care
If you or your child is experiencing symptoms that concern you after spending time in the heat, don’t wait to get the care you need. Walk in or book an appointment with AFC Urgent Care Hixson for convenient care when it fits your schedule. We welcomes walk-ins and offer extended hours seven days a week.
Stay Hydrated and Healthy with AFC Hixson
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 everything Southeast Tennessee weather has to offer.
From youth sports and lake days to weekend hikes, neighborhood walks, and everyday outdoor activities, make hydration part of the plan before you head out the door.
If you’re unsure whether a concerning symptom needs medical attention, AFC Urgent Care Hixson is here to provide convenient care when you need it. Located on Highway 153, AFC Hixson serves families throughout the Hixson area and surrounding communities with walk-in and pre-registration options.