The scorching temperatures currently blanketing much of the United States represent more than just uncomfortable weather—they’re a direct assault on your body’s delicate cooling mechanisms. When the mercury climbs this high, taking casual sips of water between meetings or remembering to hydrate only when thirst strikes won’t work. This is the moment for a strategic, continuous hydration plan.

Waiting until you feel thirsty to drink water isn’t a good strategy. By then, you are already 1-2% dehydrated. That’s like waiting until your car overheats to check the coolant—the damage may already be underway. The solution: Adopt a proactive approach that keeps fluids flowing into your system before your body sends distress signals.

The hydration tips below can help ensure you are getting enough water to keep your body cool—and functioning properly—in this heat.

Sleep prep protocol.

Place a bottle of water on the nightstand before you go to bed. Drink some water immediately upon waking, before your feet hit the floor. Your body dehydrates overnight, and morning hydration sets the foundation for heat wave survival.

Set hourly water alarms.

Program your phone with hourly water reminders starting when you wake up. Label each alarm with urgent messages like “HEAT WAVE HYDRATION CHECK” or “Drink 8oz NOW; thank me LATER.” Make the alarm sound distinct, so you can’t ignore it.

Strategic bottle placement.

Keep bottles of water everywhere—your office desk, gym bag, kitchen countertops, bedside table, etc. The more visual clues you see to drink more water, the more water you’ll drink!

Buddy system accountability.

Ask a friend or family member to be your water buddy and text them your hydration updates. Or create a group chat dedicated to heat wave survival where everyone reports their water intake. If you and your water buddy work outside, this tip could keep you safe during these extreme temperatures.

Jazz up your H2O.

Haven’t yet earned your water sommelier certificate and think plain (“still”) waters all taste the same (re: boring)? Add fresh fruit, cucumber slices, or mint leaves to create spa-worthy infusions. Frozen berries work as both flavor enhancers and ice cubes.

The rubber band technique.

Start your day with several rubber bands on your wrist. Move one to the other wrist each time you finish a glass or bottle of water. It’s a visual reminder that doubles as a conversation starter: “Oh this? It’s my hydration tracking system. I’m basically a biohacker now.”

Pre-activity hydration rule.

Drink 16-20 ounces of water 2-3 hours before any outdoor activity, then another 8 ounces 15-30 minutes before stepping outside. This should be a non-negotiable during heat wave conditions.

The pre-meal chug.

Drink a full glass of water before each meal. Your stomach will thank you, your digestion will improve, and you’ll naturally eat appropriate portions. It’s like having a tiny, helpful lifeguard in your belly.

The bathroom checkpoint.

Use every bathroom visit as a hydration assessment. Check your urine color—anything darker than pale yellow means you may need to drink some water. Post sticky notes on bathroom mirrors reading “HYDRATE NOW” as unavoidable reminders.

Balance electrolytes, if necessary.

Guidance from the Centers for Disease Control and Prevention states that “water will almost always maintain hydration during work in the heat, as long as you eat regular meals to replace salt lost in sweat.” However, if you’re sweating heavily for several hours, and you think it best to balance electrolytes with a sports drink to replace salt lost in sweat, consider alternating between plain water and electrolyte drinks throughout your extended time in the heat. Some sports drinks contain a lot of sugar, so you’ll want to make note of that.

The bottom line.

Staying hydrated isn’t rocket science, but it does require intention. Your body is literally depending on you to keep the fluids flowing, so don’t leave it high and dry. See what happened when we drank 8 bottles A DAY for one week and decide for yourself if staying hydrated is worth the hype! Water you waiting for—grab that bottle of water and drink up!