Boulder is heading into another dangerously hot stretch. After reaching 104 degrees on Monday—tying the record for the highest temperature measured at Boulder Municipal Airport—the city is expected to approach triple digits again this weekend.

Saturday’s forecast calls for temperatures near 100 degrees, followed by another hot day Sunday. That makes hydration, shade, and smart timing essential for anyone hiking, running, cycling, working outside, or simply trying to stay comfortable at home.

At approximately 5,430 feet above sea level, Boulder combines elevation with an exceptionally dry climate. The body continually loses water through breathing and perspiration, and those losses increase during exercise and extreme heat. Instead of waiting until you become noticeably thirsty, drink fluids regularly throughout the day.

Quick Hydration Rules for Boulder’s Heat

• Drink water steadily throughout the day rather than consuming excessive amounts all at once.
• Carry more water than usual when hiking, running, cycling, or walking a dog.
• Consider an electrolyte drink during prolonged exercise or several hours of heavy sweating. Water is usually sufficient for ordinary daily activities.
• Eat water-rich foods such as watermelon, cucumbers, tomatoes, berries, oranges, and peaches.
• Limit alcohol during extreme heat. Regular amounts of coffee and tea still contribute to hydration, but water should remain your primary drink.
• Keep pets hydrated and avoid hot pavement. If the pavement is uncomfortable against the back of your hand, it may be too hot for a dog’s paws.
• Never leave a child or animal inside a parked vehicle—even briefly.

People with heart or kidney conditions, diabetes, high blood pressure, or fluid restrictions should consult a healthcare professional before substantially increasing their fluid, sodium, or electrolyte intake.

Simple Cold Drinks That Work

The best hydration choices are usually the ones you will drink consistently.

Fruit-infused water is one of the easiest options. Add cucumber, lemon, lime, berries, or mint to a pitcher of cold water and refrigerate it. The added flavor can make it easier to drink regularly without introducing large amounts of sugar.

Coconut water provides potassium and carbohydrates, making it a refreshing post-walk or post-workout option. However, it is naturally lower in sodium than many sports drinks, so it should not be treated as a complete electrolyte replacement after hours of heavy sweating.

Unsweetened iced tea is another practical choice. Try green tea, hibiscus, mint, or another herbal tea with lemon. Ordinary amounts of caffeine do not automatically cause dehydration, although highly caffeinated energy drinks are not a good substitute for water.

Smoothies can also contribute fluids while providing fruit and nutrients. During extreme heat, choose lighter combinations made with berries, watermelon, citrus, cucumber, or plant-based milk instead of especially heavy or sugary blends.

Cucumber-Mint Lemon Refresher

Makes approximately one quart

Ingredients

• 1 large cucumber, thinly sliced
• 1 lemon, thinly sliced
• 1 small handful of fresh mint
• Cold water
• Ice, if desired

Place the cucumber, lemon, and mint in a pitcher. Fill it with cold water and refrigerate for at least 30 minutes. Leave the ingredients in the pitcher or strain them before serving.

For most people relaxing at home, this drink does not need added salt. Anyone exercising or sweating heavily for an extended period may be better served by a properly formulated electrolyte drink.

An ice-cold cucumber-mint lemon refresher offers a crisp, naturally flavorful way to stay hydrated during Boulder’s latest heat wave.

Watermelon-Coconut Cooler

Serves two to three

Ingredients

• 3 to 4 cups seedless watermelon, cubed
• 1 cup coconut water
• Juice from half a lime
• A few mint leaves, if desired
• Ice, if desired

Blend everything until smooth and serve immediately over ice. Refrigerate any leftovers and stir or blend again before serving.

Watermelon supplies water and natural carbohydrates, while coconut water contributes potassium. Together, they create a refreshing recovery drink without the large amount of added sugar found in many bottled beverages.

Where to Cool Off in Boulder

If your home becomes uncomfortably warm, spend part of the afternoon in an air-conditioned public building. Boulder’s public libraries and recreation centers can provide relief during the hottest part of the day, although hours and admission requirements should be checked before leaving home.

Boulder Reservoir’s designated swim area is open from 10 a.m. to 6 p.m. through August 16, with a 5:30 p.m. closing time on Thursdays. Swimming is permitted only in the designated area while lifeguards are on duty. Operations can change because of weather, water quality, or other safety concerns, so check the city’s current Reservoir status before visiting.

Boulder, Colorado Reservoir

Boulder Creek can feel inviting during a heat wave, but it is a natural waterway with changing flows and water quality. Avoid entering within 48 hours of heavy rain or whenever the water looks cloudy or discolored. Do not swallow the water, and keep it away from open cuts.

Boulder Creek Path

Know the Warning Signs

Heat exhaustion may cause heavy sweating, weakness, dizziness, headache, nausea, muscle cramps, or fainting. Move the person to a cooler place, loosen unnecessary clothing, apply cool, wet cloths, and provide small sips of water if the person is fully conscious.

Confusion, slurred speech, loss of consciousness, seizures, or an extremely high body temperature may indicate heat stroke.

Heat stroke is a medical emergency. Call 911 immediately and begin cooling the person while waiting for help. Do not give fluids to someone who is confused or unconscious.

Boulder knows summer heat, but temperatures approaching 100 degrees deserve extra caution. Steady hydration, lighter activity, early-morning plans, and a cold pitcher waiting in the refrigerator can make an intensely hot weekend considerably safer and more manageable.

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