“Everything is out of water”, wrote Greek philosopher Thales of Miletus. This may sound cliche, but as summer arrives, we realize how accurate these words are. Our bodies lose water daily through sweating, and in summer, the process intensifies significantly. Even top athletes require extra care for their hydration to be able to keep up with their day-to-day lives during summer.

In this article we will provide a detailed description of why hydration is important in summer, who is at most risk, symptoms of dehydration, and useful tips for preventing dehydration in summer.

Why Hydration is Crucial in Summer

Compared to the rest of the year, summer’s high temperatures cause our bodies to sweat more to maintain their cooling mechanisms. This sweating leads to a loss of body fluids, and maintaining optimal levels of these fluids is essential to preserve the balance of electrolytes and water in our system. Water plays a vital role in regulating body temperature, absorbing nutrients, supporting digestion, lubricating joints, and eliminating toxins. Without proper hydration, your normal bodily functions can be affected, potentially causing fatigue, dizziness, headaches, and muscle cramps (especially if you exercise intensely). In severe cases, you might face heat exhaustion or heat-stroke.

Although people naturally tend to drink more water during summer, research shows dehydration rates increase because fluid loss through excessive sweating and urination outpaces water intake.

Also Read:- Why Safe Drinking Water is Crucial

Who is Most Vulnerable?

Some age groups and medical conditions may place people at greater risk of dehydration than an average individual:

• Infants & Children:  They are unable to communicate thirst well and have a greater surface area to body weight ratio. This makes children lose body water quicker.
• Older Adults: As a person gets older, he loses the sensitivity to thirst, which leads to less water consumption.
• Pregnant and Breastfeeding Women: They require more body fluids to sustain themselves and their baby, needing more water consumption than the regular woman.
• People with Chronic Disease or Mental Illness: Certain medications and illnesses interfere with body fluid balance.
• Athletes or High-Intensity Exercise Participants: As they sweat more, they experience more loss of fluids.
• Caffeine and Alcohol Consumers: These diuretic liquids cause more urination, which means more fluid loss.

Early Signs of Dehydration in Hot Weather

Identifying the following symptoms can assist in detecting dehydration in its early stages and avoiding severe complications:

1. Thirst and dry mouth
2. Dark yellow or pungent-smelling urine
3. Decreased urination frequency (less than 4 times a day)
4. Dizziness or lightheadedness
5. Sunken eyes or dark circles
6. Weakness or fatigue
7. Chapped lips

If you experience any of these signs, we advise you to stay in a shaded, cool area and immediately increase your water intake.

Read More:- How to Ensure Safe Drinking Water with Non-Electric Water Purifiers

How to Prevent Dehydration During Summer

• Drink Plenty of Water: Your water requirements depend upon your body size, weight, activity level, and the climate you live in. It is generally advised to drink 8-10 glasses (about 2 liters) per day. More specifically, men should consume roughly 13 glasses (3 liters), women 9 glasses (2 liters), and pregnant/breastfeeding women 10-12 glasses per day.
  
• Eat Foods with High Water Content: Intake of water need not be through drinking. Fruit and vegetables such as watermelon, cucumber, strawberries, oranges, celery, and leafy greens contain high water content and also give important vitamins and electrolytes.
  
• Avoid Dehydrating Beverages: Sweetened soda, alcohol and caffeine force your kidneys to excrete excess urine and cause more fluid loss. It is advised that you go for natural hydrating fluids such as coconut water, buttermilk, lemon water or Jaljeera to restore electrolytes and fluids.
  
• Dress Correctly: Light-colored clothing has been found to reflect heat. Loose, lightweight, cotton clothing helps prevent sweating.

• Find Shade and Air: You should stay away from direct sun exposure for extended periods between the peak hours (10 AM to 4 PM) and find well-ventilated locations to prevent sweating.

Being aware of the importance of hydration during the summer isn’t just a matter of comfort, it’s important for your well-being and health. With these simple and efficient tips, you can enjoy the season without compromising your body’s hydration levels and functioning at its best.