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Summer Hydration: Simple Tips To Avoid Dehydration This Summer

Posted On: May 17, 2024

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Summer Hydration: 6 Simple Tips to Avoid Dehydration This Summer

We often tend to forget the simplest yet most essential method of maintaining our health: drinking sufficient water daily. Despite being overlooked by everyone, sipping this clear and tasteless liquid can keep us healthy and energetic all through our lives, especially during summer’s scorching hot temperatures. In this blog, let us understand the signs and symptoms of dehydration and how we can avoid dehydration in summer.


Signs of Dehydration

The human body depends on water for its functioning. In fact, water constitutes about 50-70% of our body weight; it is needed by all cells, organs, and tissues for optimal function. When a person loses even a small part of this fluid essentiality due to dehydration, it can have negative impacts on both mental and physical health. It is possible to suffer from dehydration even after keeping a check on your water intake during warm seasons. 

Common dehydration symptoms include:

  1. Excessive thirst

  2. Dry mouth and lips

  3. Dark yellow or amber urine

  4. Fatigue and lethargy

  5. Headache

  6. Dizziness or lightheadedness

  7. Muscle cramps

  8. Reduced output of urine

  9. Severe complications: rapid heartbeat, confusion, and even fainting

How Can I Stay Hydrated? 

If fluid loss exceeds intake, dehydration occurs. Infants are especially prone and need careful attention. The most effective way to stay hydrated is by drinking lots of water at regular intervals. However, there are additional things you can do, such as set reminders about drinking water or find ways to replace lost fluids more quickly. Let’s check out the ways to stay hydrated in summer provided below to avoid dehydration in summer:

  1. Hydration Tracking Apps: Yes, you heard it right! There are apps where you can track your water intake, set reminders, etc., to remind yourself to stay hydrated. 

  2. Flavoured Water: We do tons for our taste buds! This one is a healthy habit. Add cucumber, mint, or berry flavours to your water to make it more refreshing and flavourful. This will encourage you to drink more and stay hydrated.

  3. Monitor Urine Color: Dark yellow or amber urine signals dehydration - increase your fluid intake if you observe dark-coloured urine. Aim for pale yellow or straw-coloured urine as this shows adequate hydration. 

  4. Have Water-rich Foods: Hydration isn't only reliant on beverages. Incorporate water-rich foods into your diet for adequate hydration. Some of these water-rich foods include Watermelons, Cucumbers, Strawberries, Lettuce, Tomatoes, Grapefruit, Peppers, Spinach, Radishes, and Broccoli.

  5. Limit your alcohol and caffeine intake.

  6. Drink water regularly throughout the day, aiming for at least 2-3 litres daily.

Consult our internal medicine specialist in Bangalore if you are suffering from severe dehydration in summer and need treatment. 

How Much Water Should You Drink?

There are no strict recommendations about how much each person should drink daily for good health as it largely depends on your overall health. It is, however, advisable that one drinks at least 8 glasses, which are equivalent to 64 ounces or 2 litres every day. Additionally, 20% of our intake comes from food, mainly fruits and vegetables.

Here is a more comprehensive overview:

1. Adults

  •  Men: 15.5 cups (3.7 litres) of liquids daily approx.

  •  Women: 11.5 cups (2.7 litres) of liquids daily approx.

2. Children:

  • 4-8 years old: 5 cups (1.2 litres)

  • 9-13 years old: 7-8 cups (1.7-1.9 litres)

  • 14-18 years old: 0-11 cups (2.4-2.6 litres)

3. Pregnant Ladies: Around 10 cups (2.4 litres) of fluids per day

4. Breastfeeding mothers: About 13 cups (3.1 litres) of fluids per day

These figures are general, and individual needs might be different. It might be necessary for you to increase your intake if you:

  • Perform strenuous exercise frequently

  • Stay in hot or humid areas

  • Have a fever, diarrhoea, or vomiting

  • Are expecting a baby or nursing one

Common Mistakes While Keeping Yourself Hydrated

  1. Not Drinking Enough Water: The most common mistake is not having adequate water, which results in dehydration as well as several other health problems, such as headaches, tiredness, and kidney issues.

  2. Drinking Too Much Water at Once: Consuming huge volumes of water within a short span can lead to dilution of body electrolytes and may rarely cause hyponatremia. Thus, remember to drink water moderately throughout the day rather than drink more at once.

  3. Ignoring Water Quality: Normal tap water contains impurities like chemicals or hazardous substances. Always use purifying systems for drinking water and trusted bottled sources. 

  4. Drinking Water at Inappropriate Times: Don’t drink lots of liquid before meals as this can interfere with digestion by lowering acidic levels in the stomach lining walls. Equally, drinking water just before bedtime may also result in being wakeful at night due to frequent urination.

  5. Using Plastic Bottles: Despite the convenience offered by plastic bottles while carrying drinking water, it is worth noting that all plastics are different in their composition. BPA-free plastic bottles are generally considered safe.

These tips will help you avoid dehydration in summer and in keeping your family healthy. Remember to stay hydrated and wear light-coloured and loose-fitting clothing to minimize the impact of summer heat.

Consult our internal medicine hospital in Old Airport Road if you are experiencing signs of dehydration and need medical assistance. 


For instant hydration, you can try taking:

  • Electrolyte-infused water

  • Coconut water

  • Watermelon

You should avoid drinking water that is too hot or cold. It’s best to drink room-temperature water slowly.

Mild dehydration can be managed by increasing water intake at home, but there are situations where seeking medical attention becomes crucial if you feel you are severely dehydrated. Symptoms that may warrant a visit to the doctor include - rapid heartbeat, confusion, dizziness to the point of fainting, sunken eyes, and lack of urination for more than 8 hours.

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