How much water you need to drink in the summer, said nutritionist

Nata Gonchar

How much water should you drink in summer.  Nutritionist's opinion

A significant excess of the norm can also lead to unpleasant consequences.

Nata Gonchar” title=”Nata Gonchar“/>

founder of the International Institute of Integrative Nutrition

How much water should you drink a day when it’s hot outside?

The drinking regime in summer is somewhat different from the usual one, when the body consumes 1.5-2 liters of water per day. At elevated ambient temperatures, we need one and a half times more liquid, so we need to replenish the water balance more often.

How to calculate your water rate in the heat

If the average fluid requirement is 30 ml per 1 kg of body weight, then in the heat the rate should be increased to 40 ml per 1 kg. In addition, the hotter the weather, the more a person sweats and loses fluids, which means that it is rational to add an additional 400 to 600 ml of water to your norm to avoid dehydration.

In the heat, you need to drink when thirst appears, and preferably 100 ml every hour – just to be sure. Thirst is the main signal of dehydration. To understand whether your body is thirsty, you can use the “sip test”: take a few sips of water every hour and evaluate your feelings. At the same time, water should always be in sight so that you do not forget to drink.

Sufficient drinking in the heat will help maintain the body’s water balance, protect against fluid retention and swelling.

The best option for quenching your thirst is clean water with a temperature of 15-20 degrees, most often room water has this temperature. Weak green tea, homemade fruit drinks and compotes without sugar, vegetable milk are also suitable for quenching thirst.

But it is better to refuse cold water in hot weather. Why – read the material.



What is better to drink in the heat: cold water or hot tea
What is better to drink in the heat: cold water or hot tea

For optimal water balance, it is also recommended to compensate for the loss of salts and trace elements that come out with sweat. Mineral water is suitable for this. For daily thirst quenching, choose a table or medical-table mineral water. Mineral waters have a beneficial effect on digestion, are useful for the liver, and improve metabolism.



Drink guide for healthy lifestyle
Drink guide for healthy lifestyle

Why is dehydration dangerous?

Under dehydration, it is customary to understand a condition when the water balance is below normal. If this indicator fell by only 2-3%, you can already notice its unpleasant manifestations:

  • dizziness and weakness;
  • cardiopalmus;
  • pale skin;
  • difficulty swallowing saliva;
  • swollen tongue;
  • edema (this is how the body tries to retain precious moisture);
  • loss of coordination;
  • leg cramps and more.

In no case should these symptoms be ignored, since with a water balance of 20% below normal, a person can die.

Nevertheless, you should not abuse water during the heat, especially for people with chronic hypertension and kidney failure. They need to reduce fluid intake and follow the recommendations of their doctor.

Healthy people also need to remember about moderation and not to drink a liter of water in one gulp, otherwise it will be fraught with heaviness and discomfort in the stomach, as well as increased stress on the kidneys.

In the heat, I recommend giving up carbonated, caffeinated and sugary drinks that provoke insulin surges and only increase thirst.

And about drinks that will help quench your thirst without harm to health, they told in the article.



What to drink in the heat to quench your thirst and not sweat.  The nutritionist explained
What to drink in the heat to quench your thirst and not sweat. The nutritionist explained

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