The Charlton Centre

Staying well hydrated is important in every season, but it becomes especially crucial during the
summer. Dehydration occurs when your body loses more fluids than it takes in. In hot weather,
we lose additional fluid through sweat as the body works to cool itself down. To stay balanced
and prevent dehydration, it’s important to drink more fluids than usual during warmer months.
While many fluids can help with hydration, Canada’s Food Guide recommends water as the
beverage of choice.¹ It’s free of sugar, calories, artificial additives, and preservatives, making it
the healthiest and simplest way to stay hydrated.

It can be difficult to know exactly how much water you need, as hydration requirements vary from person to person.² However, if you experience signs of dehydration, it’s a clear indication
that you need to increase your fluid intake. Common signs include dry lips and mouth, flushed
skin, headaches, dizziness or fainting, and dark yellow, strong-smelling urine.³ On the other
hand, pale, clear urine and feeling well are good signs that you’re properly hydrated.

Some tips to stay hydrated:
– Have a glass of water as soon as you wake up and with each meal
– Carry a water bottle with you throughout your day, especially if you are going to be
outside
– Add a slice of lemon, lime, cucumber, or other fruits to your water for a refreshing twist

This marks the final blog post in our summer series. We hope you’ve had a safe, fun, and well-
hydrated summer. See you in September!

Janine Fletcher is a 4th-year pharmacy student from the University of Waterloo and is currently completing a rotation at Charlton Health. She is passionate about improving health outcomes for patients with chronic conditions and is on track to become a licensed pharmacist this year.

1. Health Canada. Make water your drink of choice. Canada’s Food Guide. Updated
   January 26, 2021. Accessed July 28, 2025. https://food-guide.canada.ca/en/healthy-
   eating-recommendations/make-water-your-drink-of-choice/ ↩︎
2. Government of Alberta. Drinking enough water. MyHealth Alberta. Updated September
   20, 2023. Accessed July 28, 2025.
   https://myhealth.alberta.ca/Health/pages/conditions.aspx?Hwid=abk5466 ↩︎
3. Government of Canada. Facts on fluids: How to stay hydrated. Canada.ca. Published
   August 12, 2021. Accessed July 28, 2025. https://www.canada.ca/en/department-
   national-defence/corporate/news/regional-news/western-sentinel/2021/08/facts-on-
   fluids-how-to-stay-hydrated.html ↩︎