Exercising in the warmer weather is a welcome respite from winter, but summer workouts bring their challenges, including dehydration.

For most people, 64 ounces of water each day is recommended for good health, but this varies with activity level, climate, and individual needs, according to sports medicine physician Hallie Zwibel, D.O.

However, according to data from the Centers for Disease Control and Prevention, American adults average a daily water consumption of just 44 ounces, while children and adolescents average only 23 ounces.

“Being dehydrated is more than just feeling thirsty—it means your body doesn’t have enough water to function properly,” says Zwibel, assistant dean of clinical operations, associate professor, and director of the Center for Sports Medicine at the College of Osteopathic Medicine. “It’s important to listen to your body’s signals and adjust your water intake based on factors like activity level and weather conditions.”

Signs of serious dehydration include extreme thirst, dark urine, dizziness, confusion, and rapid heartbeat, according to Zwibel. “If you experience these symptoms, drink water immediately and seek medical attention if symptoms persist,” he says. Chronic dehydration (when dehydration appears for longer periods) may indicate serious underlying health issues such as diabetes, kidney problems, or certain medications affecting your body’s fluid balance, he adds.

Zwibel emphasizes that while electrolyte packets can help replenish essential minerals lost through sweat, they should not replace daily water intake. Electrolyte-infused water should be consumed in addition to the daily recommended amount.

For those ages 21 and older, alcohol can contribute to dehydration as well because it strips the body of fluids, Zwibel says. “To counteract these effects, I recommend having a glass of water every 30 minutes, which will help continually replenish any fluids lost,” he advises.

“This summer, whether you’re playing an outdoor sport like pickleball or beach volleyball, or headed out for a run, it’s essential to stay hydrated by drinking plenty of water before, during, and after the activity,” says Zwibel.

The physician notes that wearing sunscreen, a hat, and light-colored clothing can also protect against the sun’s rays and reduce the risk of overheating; while taking regular breaks in the shade can help you stay cool and safely maintain exercise performance. “On the hottest days, try to schedule your workout or activity for the early morning or evening when temperatures are cooler,” he adds.

Florida National University’s Brenda Bogle has been named the Continental Athletic Conference’s Sports Information Director of the Year for the 2024-25 athletic season.

Bogle completed her third season leading the Conquistadors’ communications efforts and has provided stability in that area to a college that previously had four SIDs over a four-year period.

Her FNU responsibilities include providing gameday statistics, writing game recap articles and managing media and social media for the department’s 13 varsity programs. In 2024-25, Bogle helped the university host the CAC Outdoor Track & Field Championships, distributing results, photos and awards to conference leaders and fellow SIDs of member schools.

In the summer of 2024, Bogle organized and constructed a new athletics website through SIDEARM Sports to serve as a historical data resource. She assembled composite rosters, schedules, box scores, articles and coaching staff information dating back to the 2013 season.

Bogle is receiving the CAC SID of the Year award for the first time in her career. She is a University of Florida graduate, earning a bachelor’s degree in journalism with a specialization in sports and media.

Montana State skiers Kate Oldham and Jamie Casselman have been named to the 2025 Academic All-District At-Large Teams, as selected by College Sports Communicators, which recognizes the nation’s top student-athletes for their combined performances in competition and in the classroom.

Oldham, a product of Carbondale, Colo., who posted a 4.00 grade-point average in liberal studies/environmental studies, completed one of the most successful seasons in Bobcat ski history. In January, she captured the U.S. National Championship title in the 10K freestyle and finished third in the 20K classic and sprint freestyle events.

Oldham spent most of the winter competing on the World Cup circuit in Italy, Switzerland and Norway. She ended the season as the 2025 U.S. National Grand Champion, awarded to the highest overall ranking across all U.S. National Championship races.

Oldham completed her collegiate career earning Second Team All-America honors after finishing seventh in classic and tenth in freestyle at the NCAA Skiing Championships in New Hampshire.

Casselman, a native of Cranbrook, British Columbia, who recorded a 3.98 GPA in community health., was a Second Team All-RMISA performer this winter. During the season, he reached the podium twice, finishing second in giant slalom at the Alaska Anchorage Invitational and RMISA championships. In twelve races, Casselman placed in the top 20 of giant slalom and slalom on ten occasions.

At the NCAA Skiing Championships in March, Casselman finished 27^th in slalom.

Based on academic and athletic achievement both Oldham and Casselman advance to the national ballot for Academic All-America consideration.

The CSC Academic All-District® At-Large programs include the sports of beach volleyball, bowling, crew, fencing, field hockey, golf, gymnastics, ice hockey, lacrosse, rifle, skiing, men’s volleyball, water polo and wrestling.

 

WASHINGTON (July 2, 2025) – Howard University Department of Athletics continued its senior spotlight series with golfer Jada Richardson (Suwanee, Ga.), who was interviewed by rising sophomore legal communications major Tanbrance Berry.
 
Q: Why did you start playing golf?
A: My parents signed me up for a summer camp when I was little at a course near our house. I was not the biggest fan of the game because it was slow pace. But, when I got to middle school, my parents really encouraged me to pick the sport back up and I thought it would be fun. I started playing a lot more in middle school and enjoyed the challenge of the game and having something that allowed me to set goals.
 
Q: How would you describe your Howard experience in one word?
A: Transformative
 
Q: What was the biggest challenge you faced as a student-athlete and how did you overcome?
A: At first, the biggest challenge I faced as a student-athlete was time management. At Howard, there are so many people to meet and new things to learn, which can make you feel like you are being pulled in a few different directions. When I first arrived, it was definitely difficult navigating, but once I figured it out, balancing everything was tremendously easier.
 
Q: How have your teammates contributed to your development as a golfer?
A: My teammates are truly what made my college experience because they challenged me to be a better golfer while encouraging me to always work hard, providing me great advice and supporting me during tournaments.
 
Q: As someone who joined the program in its early years, how has the program grown?
A: The program is so incredibly different now than when I started. It has been incredible watching Coach Sam Puryear (Howard Director of Golf) build the program into what it is today. In the beginning, everyone was trying to figure out exactly what was going on from a logistical standpoint and how we could all get better. Over the years, Coach Puryear did an amazing job recruiting players and pushing the team to perform better every year.
 
Q: How has Howard prepared you for your future endeavors?
A: Howard has made me a well-rounded person. One of the many things I am grateful for is the ability to explore a variety of things while at Howard. I was given the chance to be a student-athlete, figuring out my passion about off the course while growing my game on the course. The entire staff has been instrumental in helping me, the impact I want to make on the world and supporting my goals.
 
Q: What advice would you give the athletes who come behind you?
A: My biggest advice would be to enjoy the moment. Some days feel long, but they go by extremely quickly. Being on a Division I sports team is a unique experience that should push and challenge you as both an athlete and a person.
 
About Richardson

• Personal:
  

  • Hometown: Suwanee, Ga.
  • Major: International Business

• Academic Achievements at Howard:

  • NEC (Northeast Conference) Academic Honor Roll
  • NEC Commissioner’s Honor Roll

 
For more information, visit the Bison Athletics website at www.HUBison.com.

Come summer, beach hats are almost as essential as a water bottle or handheld fan; they keep you cool, and you never want to leave the house without one. And in anticipation of what’s likely to be one of summer’s busiest beach weekends (à la the Fourth of July), Amazon just debuted new markdowns on many of its best-selling beach hats and sun hats.

From classic straw beach hats to sporty visors and packable sun hats that are easy to take on the go, Amazon has no shortage of stylish beach accessories on sale this week—and all with 4.5 or more Amazon stars, so you know you’re shopping a truly great product.

Whether your holiday weekend plans involve a sand volleyball match, a dip in the ocean or just a day spent lounging poolside, you can conquer the 4th of July in style with these early Prime Day deals on the most popular Amazon beach hats.

MORE: Limited-time 4th of July steals: Save on Amazon’s most-loved beach bags

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What are the Amazon Prime Day 2025 dates?

Amazon Prime Day 2025 begins on Tuesday, July 8 and will end on Friday, July 11.

USA TODAY Shopping will be covering all the savings throughout Prime Day 2025, so be sure tosign up for text alerts,sign up for our newsletter andfollow us on Instagram to stay updated!

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