Why Drinking Water in Summer Is a Must for Your Health

Summer’s all about soaking up the sunshine and making the most of the warm weather - but with the heat cranking up, signs of dehydration can sneak in fast. It’s not just about feeling thirsty; losing more fluids than you take in can make you fatigued, mess with your body’s functions, and impact your well - being.

Since water makes up a huge part of your body, nearly 70%, it’s basically the MVP of keeping everything running smoothly. (1) Keeping up with your hydration is one of the secrets to feeling great all season long. That means drinking consistently, adjusting for sweat loss, and being mindful of the signs your body sends when it’s running low on fluids. Prioritizing hydration is about keeping your health in check while dealing with summer sun and having your bit of fun. Stay cool and sip up!

Benefits of Water

Water isn’t just a necessity - it’s the ultimate multitasker that keeps your body running like a well - oiled machine. Making up 50% to 70% of your body weight, it’s involved in everything from keeping you cool through sweat to delivering nutrients and oxygen to your cells. It helps keep your joints moving smoothly, keeps your body’s temperature optimal, and flushes out waste. (2)
Skipping out on hydration doesn’t just leave you feeling sluggish - it can throw off both physical and cognitive functions in a big way. Prioritizing water is one way of giving your body the fuel it needs to function at its best every single day!

How Much Water Do You Need?

There’s no magic number when it comes to how much water you need daily - it all depends on things like your age, weight, activity level, and even the weather. The Indian Council of Medical Research and National Institute of Nutrition Expert Committee recommends drinking nearly 8 glasses of water per day for healthy adults. (3) But summer cranks up the stakes. When it’s hot and you’re sweating, your body loses a ton of fluids, meaning you need to drink optimally to stay balanced. (4)

If you’re active in the heat, simply sipping here and there won’t always cut it - you’ll need to replenish both water and electrolytes. And don’t forget about 20% of your hydration comes from food - water - packed fruits and veggies like watermelon, cucumbers, strawberries, and spinach help keep your fluid levels in check. (4) The best rule? Listen to your body - if you’re feeling thirsty, or sluggish, you might already be running low of hydration. Stay ahead of dehydration and keep those summer vibes going strong! However, as we say that let us also remind you those not - so - great signs of sluggish and fatigued might be due to other complicated issues too. So, in case you feel higher discomfort - do see your doctor!

Signs of Dehydration

Catching dehydration early is a game - changer because even mild fluid loss can mess with how you feel. The first signs? Thirst that hits harder than usual, a dry or parched mouth, darker - than - normal pee - your body’s way of waving a warning flag.

If dehydration keeps progressing, things like fatigue, dizziness, headaches, and muscle soreness can kick in, making everything feel off. If any of these signs pop up, quickly rehydrate - your body will thank you for it! (5). A hydration drink like Liquid I.V. can help if you want to rehydrate quickly. Powered with an optimal mix of glucose and electrolytes, Liquid I.V. hydrates your body efficiently.

Tips for Drinking More Water

Boosting your daily water intake doesn’t have to feel like a chore - it’s all about making it effortless. The trick? Keep water within reach. Carry a reusable water bottle everywhere and use it - refill it often so hydration stays on your radar.

If plain water is too boring, get creative - drop in lemon, a swig of mint or a slice of cucumber for a subtle flavor boost. Need a little structure? Set reminders on your phone or use a hydration tracking app to stay on track. An easy habit to build? Drink a glass of water at specific times - first thing in the morning, before meals, and before and after workouts. (6)

And don’t forget, hydration isn’t just about drinking water - your food helps too. Load up on water - rich fruits and veggies like watermelon, cucumbers, and strawberries. (7) But watch out for coffee, caffeine loaded sports drinks, alcohol - they can set in dehydration if not consumed mindfully. Stay ahead of dehydration, and you’ll feel the difference!

Conclusion

Hydration isn’t just a summer wellness hack - it’s essential for keeping your body running at full power, especially when the heat cranks up. Water does everything - from keeping you cool to delivering nutrients where they’re needed. And with summer making you sweat more, the risk of dehydration skyrockets.

The key? Stay ahead of it. Know your body’s fluid needs, watch out for dehydration signs, and make drinking water a daily habit. Keep a water bottle on hand, load up on hydrating foods like watermelon and cucumbers, and listen to your body when it asks for a refill. Make hydration a priority, and you’ll be set to soak up everything summer has to offer while keeping your energy high and your body thriving.

FAQs

How much water should I drink in summer?
The Indian Council of Medical Research and National Institute of Nutrition Expert Committee recommends drinking at least 8 glasses of water for healthy adults. (3) But that's approximate - hydration needs depend on multiple factors like gender, age, weather etc. Pay attention to your thirst and the colour of your pee (pale yellow indicates good hydration).
Can I drink 4 litres of water a day in summer?
If you are very active or spending extended time in extreme heat, you will be sweating buckets. It is normal for you to drink more water than usual. However, chugging in a lot of water at one go does not help. Keep an eye out for mild signs of dehydration, and supplement with an electrolyte mix if needed.
Can we drink 5 litres of water a day in summer?
Too much of water also disturbs our electrolyte balance. Be mindful of your intake. Remember moderation is key!
Is it good to drink water when it's hot?
Yes, it is very good and necessary to drink water when it's hot since you are sweating loads. Add an electrolyte mix if you see mild signs of dehydration setting in. Hydrating regularly keeps your body in balance.