How to Stay Hydrated and Healthy in the Heat 
Summer Safety Guide

July 28, 2026

As summer winds down, it’s important to not let your guard down when it comes to extreme heat. The City of Philadelphia is experiencing more extreme heat and heatwaves because of climate change. Since 1970, average annual temperatures in the city have increased by nearly 4 degrees Fahrenheit. Seven of the 10 hottest years on record have occurred since 2000.

According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses happen when the body is unable to cool down properly. While the body normally regulates its temperature by sweating, excessive heat and humidity can overwhelm this natural cooling process. If left untreated, dangerously high body temperatures can damage the brain and other vital organs.

“People often associate heat illness with excessive sweating, but there are several warning signs to watch for,” said Kristen Berry, DO '00, a family medicine physician at PCOM's Lancaster Avenue Health Center Division and an assistant professor in family medicine at Philadelphia College of Osteopathic Medicine (PCOM). “Symptoms such as dizziness, nausea, vomiting, rapid pulse, and cool, clammy skin may indicate a heat-related illness. Recognizing these signs early can make all the difference.”

Whether your remaining summer plans include vacations, outdoor events, or exercise, taking simple precautions can help you and your family stay safe. Berry recommends the following five tips for staying cool during hot weather.

Stay Hydrated

Drink water consistently throughout the day, especially during periods of extreme heat. While hydration needs vary from person to person, increasing your water intake is especially important if you're working outside, exercising or pregnant/breastfeeding. Sugar-free electrolytes packets or electrolyte beverages can also help replace fluids and minerals lost through sweat.

Exercise During Cooler Hours

Plan outdoor workouts for early in the morning before 9 a.m., or later in the evening, after 7 p.m. Avoid activity during peak hours, generally between 10 a.m to 4 p.m. when the risk of heat exhaustion and dehydration is highest.

Dress for the Heat

Choose lightweight, light-colored clothing whenever possible. Dark colors, such as black and navy, absorb more sunlight, while lighter shades like white, beige, pale yellow and light blue reflect the sun's rays and help you stay cool.

Eat Water-Rich Foods

Foods with higher water content can keep you hydrated and regulate body temperature. Fruits such as watermelon, cantaloupe, oranges, grapefruits, lemons and strawberries are rich in water and vitamin C. Vegetables including cucumbers, celery, lettuce, and zucchini can help replenish fluids lost to sweating.

Prioritize Rest

Adequate sleep helps your body recover from heat and daily activity. Adults should aim for seven to nine hours of sleep each night, while children and teens generally need eight to 10 hours. Because longer daylight hours and warmer temperatures can interfere with sleep, Berry recommends a consistent bedtime throughout the summer.

If you or someone you know is experiencing symptoms of a heat-related illness, Berry recommends moving the individual to a cool environment, placing a cool towel or ice pack on the back of their neck, offering small sips of water or an electrolyte solution, if they are alert. Seek emergency medical care immediately if symptoms are severe or worsening.

For those seeking primary care or preventive health services, PCOM Healthcare Centers provide comprehensive care for patients throughout the Philadelphia area. Learn more or schedule an appointment.

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