 "It's getting hot! How much water should you drink in summer?")
With the gentle spring breeze fading away, summer is knocking at our doors. As the sun blazes higher in the sky, temperatures will soon soar, bringing with them the inevitable risk of dehydration.
As the heat intensifies, our bodies lose water faster through sweat, making drinking adequate water more crucial than ever.
But staying hydrated isn’t just about guzzling litres of water. Too little can sap your energy, while too much can disrupt your body’s natural balance.
So, how much do you actually need? And are there better ways to keep your body cool and hydrated? As the heatwave season approaches, here’s everything you need to know.
The science behind summer hydration
Remember the famous Glucon D’ ad? It’s almost as if the summer sun has a giant straw that sucks the energy right out of you, leaving you tired and panting for water.
The ad from over a decade ago still perfectly captures what sweltering heat does to our bodies.
“Approximately 60 per cent of our body is made up of water,” explains Sarah Adler, MS, RD, a performance dietitian with UCLA Health Sports Performance. “So we need to make sure we’re replenishing our losses, especially with increased sweating in the summer.”
When the body loses water, blood volume decreases, forcing the heart to work harder to maintain circulation to vital organs. This can trigger a dangerous cycle—dehydration reduces the body’s ability to sweat, which in turn makes it harder to cool down, increasing the risk of overheating.
Even mild dehydration can cause muscle cramps, dizziness, and fatigue, particularly for those exercising outdoors. In more severe cases, it can lead to heat exhaustion and, if left untreated, progress to life-threatening heatstroke.
Ensuring proper hydration helps regulate the body temperature. As Adler points out, it supports brain function, maintains mood balance, keeps joints lubricated, and ensures smooth digestion.
How much water should you drink?
The widely recommended “eight glasses a day” rule—roughly two litres—serves as a general guideline, but hydration needs differ from person to person. Factors like body weight, activity level, and climate play a significant role in determining how much water you should actually be drinking.
“If you have a sedentary lifestyle and work in an air-conditioned environment where there is no scope for water loss via sweat, drinking more than 2 to 2.5 litres of water is not advisable. It will end up accumulating in your kidney and cause edema,” nutritionist expert Nupur Krishnan told The Times of India. She recommends having around three litres of water every day for people who are required to do physical activity and remain outside for most of the day.
“We may need more, we may need less,” Adler explains, cautioning that thirst isn’t always the best indicator of hydration. By the time you feel thirsty, dehydration may have already set in. This becomes even more concerning as thirst sensitivity decreases with age.
A more reliable way to assess hydration is by checking urine colour, Adler suggests on UCLA’s health website.
“If it’s the colour of apple juice, we’re not hydrated. That’s when we really need to double down on hydration,” she explains. “We like when it’s that light, pale yellow colour. That tells us we’re staying on top of it.”
Keeping these signs in mind and adjusting water intake accordingly can help prevent dehydration and keep your body functioning optimally during the scorching summer months.
Water is not the only way to stay hydrated
While water is the primary source of hydration, various foods and beverages can also contribute to daily fluid intake. Fruits and vegetables with high water content, such as watermelon, cucumbers, strawberries, and lettuce, are excellent choices. These foods not only provide fluids but also supply essential electrolytes like potassium and magnesium, which are vital for maintaining fluid balance.
Electrolytes, including sodium, potassium, phosphorus, magnesium, and calcium, play a crucial role in energy production, muscle function, and hydration. Consuming foods rich in these minerals, such as bananas, leafy greens, citrus fruits, mushrooms, dairy products, fish, and legumes, can help prevent electrolyte imbalances.
On the other hand, alcohol is dehydrating and can impair the body’s ability to regulate temperature. Additionally, beverages high in sugar, such as certain juices and sodas, should be consumed in moderation, as excessive sugar can lead to increased urine output and potential dehydration.
By paying attention to your body’s signals and making informed choices, you can enjoy the season while keeping your body well-hydrated and healthy.
With input from agencies
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