Rise and SHINE with Aluram
Shine Time: Aluram’s High Shine Line Delivers Moisture and Shine with Clean Ingredients
Sponsored by Aluram
Is It Hot Enough for You?
Water is a vital part of almost every process in the human body. Our Wellness Blogger Mary Wilson shows you why staying hydrated is so important and offers helpful guidelines on how to do it.
by Mary Wilson, Wilson Collective
August 20, 2025
3 min to read
On average, the human body is approximately 50–70% water, depending on factors such as age, sex, and body composition. Water isn’t just a filler — it’s a vital part of almost every process in your body. Even mild dehydration can cause fatigue, headaches, dizziness, poor focus, and mood changes!
Staying hydrated isn’t just about avoiding thirst; it’s about keeping your whole system protected and running smoothly. In extreme heat, staying hydrated isn’t just about comfort — it’s about preventing serious health risks and keeping your body functioning under stress.
About 20% of daily water can come from foods (fruits, veggies, soups), so you don’t have to drink it all as plain water. Herbal teas, sparkling water, and milk count too — but soda and alcohol don’t hydrate well.
Why Drinking Water is Important
It regulates our temperature – through sweating and evaporation.
Transports nutrients & oxygen throughout the body – blood plasma is mostly water.
Lubricates our joints: It keeps movement smooth and reduces friction.
Supports digestion: Water helps break down food and absorb nutrients.
Flushes waste: This happensthrough urine, sweat, and bowel movements.
Protects organs & tissues: It acts as a shock absorber and cushion.
Maintains cell health: Every cell relies on water to function properly.
Prevents heat-related illnesses: Adequate hydration reduces the risk of heat exhaustionand heat stroke, both of which can be life-threatening if untreated.
Supports brain function: Even mild dehydration can cause confusion, poor concentration, and slower reaction times.
Preserves muscle performance: Muscles lose efficiency when dehydrated, leading to early fatigue, cramps, or reduced coordination.
Aids electrolyte balance: In heat, you lose sodium, potassium, and other electrolytes through sweat; water (plus electrolyte-containing drinks) keeps nerves and muscles firing properly.
Protects kidneys: High heat increases your risk of kidney stress or stones if fluids aren’t replaced.
Not Sure How Much Water You Should Be Drinking?
A common baseline is:
Daily water (oz)=Your weight X 0.5 to 0.67
That means you should aim for half to two-thirds your body weight in ounces per day. For example:
If you weigh 150 lbs → 75–100 ounces (= 2.2–3 liters)
If you weigh 200 lbs → 100–134 ounces (= 3–4 liters)
Quick Hydration Survival Guide
Pre-hydrate Before Exposure: One to two hours before going out, drink 16-20 oz. of water. Tip: Add a pinch of salt or an electrolyte tablet if you expect heavy sweating--it helps your body retain fluids.
Hydrate During Activity or Exposure: If sweating heavily, alternate between water and electrolyte drinks (e.g. sport drinks, coconut water, electrolyte packets) Tip: Freeze half of your water bottle overnight. The melt will help it stay cold.
Replenish After: Within 30-60 minutes after heat exposure, drink 16 oz. for every hour of extreme heat. Tip: Include a balanced meal or snack with protein, carbs and salt to restore electrolytes.
Food Hydration Boosters: Include high-water foods to reduce total drink load. For example, watermelon, cucumbers, oranges, strawberries, grapes, lettuce and celery. Tip: Consuming soups and smoothies also helps, especially if you have problems consuming large volumes of water.
Warning Signs of Dehydration and Heat Stress: Early signs include dry mouth, fatigue, headache, dark urine, dizziness, and reduced sweating. Severe signs include confusion, nausea, rapid heartbeat, no sweating despite heat. Call emergency services immediately.
Be safe out there and don't forget your sunscreen, shades and your water bottle!
Subscribe to Our Newsletter
More Wellness
Wellness Watch: Expert Picks & Curated Essentials
Explore this curated selection of standout brands and essential products shaping today’s growing wellness and spa industry.
Shampoo, Rinse, Repeat: Salon Clients Face a Water Cycle Crisis of Mineral Buildup on Hair
Neutralizing the damaging effects of water benefits the hair from texture to shine to color longevity, and it’s the science behind Malibu C products.
Sponsored by Malibu Wellness
The Invisible Hazard in Every Nail Salon and How to Fight It
From acrylic monomers to airborne bio-dust, the air inside a nail salon carries risks most professionals never see coming. Aerovex Systems reveals the source-capture and room-purification strategies that are setting a new standard for salon safety.
Sponsored by Aerovex Systems
Stylists “Relish” the Opportunity to Prioritize Guests’ Scalp Health
Good hair starts at the scalp. But most salons aren’t offering services or products that address scalp health. Relish, a new product line from the founders of Signature Formulations, has everything salons need to deliver an effective head spa service and offer guests a robust at-home scalp care line.
Resolutions Rarely Work: Try a 'Life Switch'
A new book by Joel Steele shows that the most powerful change people can make is to think differently if they want different results. The author believes in the 'Life Switch' so fervently that he's willing to donate $1 million from book sales when he sells his millionth copy.
Harness the Power of Cytogen Masque: How Regenerative Science Is Transforming Salon Skin Treatments
In an era where clients demand visible results with minimal recovery time, salons and spas are redefining what professional skincare means.
Botox Still Tops the World’s Most-Searched Aesthetic Treatments as “Natural but Enhanced” Trend Surges
New global search data from beauty and wellness booking platform Fresha reveals that Botox remains the world’s most in-demand aesthetic treatment in 2025—but regenerative “tweakments” like polynucleotide injections, thread lifts and IV drips are seeing explosive growth across key markets.
New Book Challenges America's Mental Health Paradigm by Exploring 'Spiritual Emergency'
As rates of anxiety, depression, and substance use continue to climb across the U.S., conversations around mental health are more urgent than ever—yet one crucial perspective remains missing. In her captivating new book, Aymie Daniels introduces the little-known concept of “Spiritual Emergency” and opens a timely conversation about how America understands (and often mislabels) extreme psychological states.
A Blueprint for Living with Purpose in a World that Often Makes No Sense
Author and Lifestyle Coach Mark Reinisch's new book challenges the outdated 'work ethic' model, which values success over health, happiness, and the soul. His antidote: wellness ethic lifestyle design--a bold, practical approach to building a life that works for you, on your terms.
by Stacey Soble
Bringing Affordable Wellness to Gen Z Consumers
Located in downtown Denver, Sway Wellness Spa integrates the latest technology into services, offers accessible memberships, and brings a community setting to younger generations who yearn for a wellness experience that is not like their mothers'.
by Stacey Soble
Spa Day, Safe Day: Stop Fungal Infections in Their Tracks
As a spa or salon professional, your clients expect more than just beauty—they expect safety, hygiene, and peace of mind. Fungal infections like Athlete’s Foot and Nail Fungus are more common than you think, especially in environments where tools and footbaths are reused without proper sanitation. This blog covers how to stop these issues before they start, using proven infection prevention strategies for salons and spas.
Energy Healing 101
As the kids head back to school and the seasons shift, it might be time to clear your energy. Our Wellness Blogger Mary Wilson talks about why it's important and illustrates some of the different methods involved.
Healthy Summer Eating: 7 Success Hacks and 7 Meal Prep Tips
Do summer barbeques and sweet treats to beat the heat have you relaxing your healthy eating goals? Here comes our Wellness Blogger Mary Wilson to the rescue with some success hacks and meal prep tips that take advantage of the season's bounty.
A Simplified Approach to Wellness Using the 80/20 Rule
A new book, The Wellness Ethic, shares a game-changing method for thriving in life.
Meditation for Beginners
This month, our Wellness Blogger Mary Wilson answers a number of questions about meditation and helps you get started.
Celebrating International Yoga Day with a Journey from the Himalayas to the Cloud Forests
In celebration of International Yoga Day we take you on a virtual retreat to two locations to consider for a destination vacation centered on wellbeing.