When the summer heat kicks in, your body’s need for fluids increases significantly.
Sweating, physical activity, and dry air caused by air conditioning can all lead to fluid and electrolyte loss — and even a 2 % drop in body water can impair mental and physical performance.
Here are the crucial tips to help you stay properly hydrated during hot weather.
Adjust your intake based on sun exposure
If you're frequently in the sun or physically active, you should increase your water intake.
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Heat accelerates sweat loss, which quickly depletes the body of fluids and essential electrolytes.
Not all fluids come from your bottle
Eating plenty of fruits and vegetables — especially those with high water content like cucumbers, watermelon, and citrus — contributes to your daily fluid intake.
Don’t chug, sip throughout the day
It’s not just about how much you drink — it’s also about how you drink.
Instead of drinking large amounts at once, take small sips throughout the day to keep hydration levels steady.
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Listen to your body’s thirst signals
Dry mouth, fatigue, headaches, and dizziness can all be signs of dehydration. Pay attention to these symptoms — they are your body’s way of signaling fluid deficiency.
Monitor the color of your urine
Dark-colored urine with a strong odor is often the first sign of dehydration. Ideally, your urine should be light yellow or almost clear, indicating proper hydration.
Be cautious with plain water during intense workouts
If you're exercising for longer than 45 minutes, drinking too much plain water without electrolytes can cause imbalances — especially a condition called hyponatremia, where blood sodium levels drop dangerously low.
Choose the right drinks
Plain water remains the best choice. If you want variety, try infusing it with lemon, berries, cucumber, or ginger.
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Mineral water with electrolytes and unsweetened herbal teas are also excellent alternatives.
Skip sugary and carbonated drinks
Sodas, energy drinks, and sweet juices may not quench your thirst — in fact, they can worsen dehydration and strain the body further in hot weather.
Opt for isotonic drinks if you're active
For workouts longer than 45 minutes, consider drinking isotonic beverages rich in sodium, potassium, and magnesium.
These help replace what your body loses through sweat and support hydration balance.
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Drink according to your body weight
Experts recommend drinking 30–40 ml of water per kilogram of body weight each day.
That means someone who weighs 60 kg needs about 1.8 to 2.4 liters of fluid daily — with at least 60–70 % of it coming from pure water.
This article is based on information from Aikyn.kz.
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