Warmer weather is on the way making hydration especially important. Drinking water on a regular basis is important, however, increasing fluid intake when it is hot out will help counteract the effects on the body in warmer temperatures and higher humidity.

How much water do you need? Roughly two liters of water a day is a good ballpark average, but more when it is hot and humid outside or you are active and perspiring. To find out more specifically what your individual needs are you can divide your body weight by two and that equals the number of ounces of water (or non-caffeinated fluids) you need for the day. If consumed throughout the day this level of intake should help you maintain adequate hydration regardless of the weather.


200 pounds/2 = 100 0z = 12.5 glasses
100 pounds/2 = 50 oz = 6.25 glasses

It is important to remember that dehydration can lead to increased blood pressure and fatigue. Staying adequately hydrated every day can help you stay more alert on the job. Caffeine pulls water out of the body and works against your hydration status. Be sure to consume an equal part plain water for every ounce of caffeinated beverage you consume to be sure you are always positively hydrated to help you stay alert.

Here are some tips to keep you ahead of the heat and well hydrated:

  • Always carry a water bottle! Chances are if it’s in reach you will drink more!
  • When you’re feeling sleepy, grab a glass of cold water. Studies show that you will feel more alert after drinking water. It’s a great way to get the afternoon buzz going without sugar!
  • Adding a flavored tea bag such as passion fruit or peach to cold water will give you more flavor and a small amount of caffeine.
  • Drink hot herbal tea in the evening. It’s extra hydrating and a relaxing way to end your day.
  • Eat whole foods that are water rich such as fruits and veggies (melons and celery for example). These foods will automatically increase your fluid intake. Processed foods do the complete opposite!

Remember, you can always contact your Rolling Strong Wellness Coach, who can work with you to learn more about hydration.

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Bob Perry

Bob Perry is on a mission to educate drivers and share life-changing products and services to help professional drivers while on the road. Recognized as the Trucker Trainer™ by professional drivers nationwide, Bob brings a unique perspective to the transportation industry. As the President of Rolling Strong™, Bob provides the transportation companies and drivers and owner operators with in-terminal and on the road wellness programs.

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