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What Is the Amount of Water Your Body Needs During Summer?

Introduction

While the summer season is the perfect time to get into your beautiful, flowy summer dresses and spend time on the beach, it is also the season of sweat, rashes, and general exhaustion due to the scorching heat. Several bodily processes like digestion and temperature regulation are affected if we do not take adequate care of our bodies during this season¹^,². This may result in several illnesses, many of which can be totally avoided if we take care of our hydration and nutrient needs in the summer.

Why Does Your Body Need Adequate Hydration, Especially During the Summer?

Our bodies lose a lot of water and essential electrolytes through perspiration during summer. It may lead to dehydration and affect our bodies’ natural process of regulating the body temperature and cooling down².

Here is why hydration is important:

Overheating can result in extreme exhaustion or even heat stroke, which can be fatal, if not treated on time¹. Consuming plenty of water and other fluids is necessary to replenish this lost water².
Mild dehydration can, in fact, affect your mood, memory and reaction time. Drinking enough water helps maintain these functions, helps reduce anxiety, and also stabilises the emotions , especially in the elderly³.
Water plays an important role in digestion. It prevents gas trouble, heartburn, bloating, and irregular bowel movements³.
Dehydration can affect blood circulation, which can reduce oxygen transport to the brain. As a result, the heart has to do more work to supply the body with the required oxygen. This makes you feel tired, inactive, and less focused³.
Staying hydrated prevents kidney stones by reducing the concentration of minerals in urinary tract and kidneys. It also helps maintain electrolyte balance in the body, which supports healthy muscle function and smoother heart activity³.
Body detoxification is only possible if it is properly hydrated. Being adequately hydrated helps remove waste from the body by supporting overall health³.

Lethargy, weak or rapid pulse, low levels of consciousness and inadequate urine output are common signs of dehydration, adequate intake of water is very essential each day as there’s no mechanism for our body to store water.
Dr Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

What Dehydration Looks Like?

Here are a few signs that help you identify dehydration:

In adults: Extreme thirst, dry mouth, less urine output and sweating than usual, urine appears very dark, skin becomes dry, tiredness, and feeling faint or lightheaded⁴.
In kids: Mouth and tongue become dry, no tears appear while crying, frequency of diaper wetting reduces, increased body temperature, feeling sleepier than usual, irritation, and eyes might look sunken⁴.
Severe signs of dehydration include confusion, fainting, absence of urine output, rapid heartbeats and breathing, and signs of shock. These are medical emergencies and need immediate medical attention⁴.

How Much Water Do You Need?

Different people need different amounts of water depending on their age, weight, gender, and pre-existing ailments. Read on to find out how much water different people need each day:

Children (4 to 8 years old) – 5 glasses or 1700 mL/day
Children (9 to 13 years old) – 6.25 to 7.5 glasses or 2100 – 2400 mL/day
Children (14 to 18 years old) – 7.5 to 11 glasses or 2300-3300 mL/day
Women (19 years and older) – 9.25 glasses or 2700 mL/day
Men (19 years and older) – 12.5 glasses or 3700 mL/day
Breastfeeding women – 13 glasses or 3800 mL/day
Pregnant women – 9.75 glasses or 3000 mL/day⁵
People with pre-existing kidney diseases, urinary tract disorders, or other ailments – as directed by the doctor.

Water intake cannot be generalized for everyone. It varies from person to person. Drink as much water as you think your body needs. A person who is indoors all the time in an air-conditioned room may need less water than a person working in the sun. Urine color is a good indicator of your hydration. Dark-colored urine may indicate you are not drinking enough water, and that you should increase your fluid intake till urine color appears light yellow.
Dr. Arpit Verma, MBBS, MD (Pharmacology)

The Benefits of Drinking Enough Water

Apart from hydration, water provides several other benefits, such as the following:

Less water intake leads to constipation, while keeping your body hydrated eases constipation. Increasing water intake by 50% daily has been found to reduce constipation in children⁶^,⁷.
Kidneys remove toxins from your body. Drinking enough water helps the kidneys flush out toxins from the body and maintain a healthy balance of electrolytes and other solutes⁷.
Water might help reduce acne and other skin problems.
Water supports digestion and helps maintain gut microbes. Inadequate water intake can decrease gut microbial concentration⁸ and interfere with digestion.
Water supports clear and well-hydrated skin and healthy complexion.
Water helps regulate body temperature, maintain blood volume, and prevent dehydration⁶^,⁷. Drinking an adequate amount of water helps keep the blood pressure stable and supports normal heart rate⁷.
Water maintains electrolyte (e.g., sodium and potassium) balance in the body¹.
Drinking enough water reduces the risk of bacterial infections in the urinary tract. Proper hydration also helps prevent the formation of stones (urolithiasis) in the urinary tract⁷.
Supports healthy circulation⁸.
Protects tissues and organs⁷. It supports joint movements by providing lubrication and cushioning⁶.

It is recommended that men consume about 13 cups and women consume 9 cups of drinking water and/or other beverages. Do not forget that we get about 20% of our total water intake from water-rich foods such as fruits and vegetables.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Looking for the Tips to Stay Hydrated?

Here are a few tips to make sure you drink enough water throughout the day:

Set a goal for daily fluid intake to stay well-hydrated through the day.
Drink enough water intermittently, do not wait till you are thirsty.
Choose water-containing foods, such as watermelon, lettuce, grapes, cucumbers, and pineapples.
Carry a reusable water bottle wherever you go.
Start your day by drinking water and drink water around mealtimes.
Set reminders on your phone or watch for drinking water throughout the day.
If you find it difficult to drink enough water, take other drinks, like juices or soda, but challenge yourself to take water as the next beverage after these⁹.

Also Read: Common Summer Season Diseases & How To Prevent Them?

Not Keen on Drinking Water?

Some people find it difficult to drink enough water and maintain adequate hydration levels in their bodies. The exact reason for this is not yet known, whether it is psychological or related to other body factors. However, staying hydrated, especially during the summer is important. So, what can you do to stay adequately hydrated? Aim for fluids in general instead of just water. Avoid drinks that contain added sugar or caffeine as these may interfere with your health in the long run.

Below are some water-based summer-friendly drinks that you can drink to keep yourself hydrated.

Buttermilk: Buttermilk is great for keeping your body cool and hydrated in summer. It is also known to aid the process of digestion. It is rich in proteins and peptides and may have antimicrobial, anticarcinogenic, and antidiabetic properties. It helps reduce cholesterol and regulate the immune system¹⁰.
Lemonade: A cold glass of lemonade is hydrating, refreshing, and contains vitamin C, which is essential for our bodies. Taking lemonade and other vitamin C rich foods regularly helps reduce risks associated with chronic diseases such heart diseases, cancer, and neurological diseases¹¹.
Tender coconut water: Tender coconut water is an excellent electrolyte-balancing drink. It is delicious, naturally sweet, and great for hydration. It keeps the body cool and is even used as a treatment method for kidney and urethral stones. It eases intestinal problems in feeding infants. Applying it to the body during summer prevents boils and prickly heat¹².
Green tea: Green tea contains several antioxidants essential for fighting the harmful free radicals in our bodies. It reduces the risks of cancer and heart disease. It has anti-inflammatory, antioxidative, antiviral, and antiarthritic properties and helps reduce cholesterol level¹³. It is great for hydration if consumed in moderate quantities every day.
Seasonal fruit juices: Seasonal fruit juices are delicious and contain all the nutrients essential for staying healthy during summer. It can be a good alternative (for non-diabetics) in case you are unable to drink adequate amounts of water.

Also Read: Drinking Water Before Bed – Is It A Good Idea?

Conclusion

Drinking enough water during summer is vital to keep your body functioning efficiently and prevent dehydration. Proper hydration helps regulate body temperature and supports overall health. Along with water, including hydrating foods and healthy fluids can keep you refreshed and energised through the summer.

References

Wang YC, Jin XY, Lei Z, Liu XJ, Liu Y, Zhang BG, et al. Gastrointestinal manifestations of critical ill heatstroke patients and their associations with outcomes: A multicentre, retrospective, observational study. World Journal of Gastroenterology [Internet]. 2024 Jan 26;30(4):346–66. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10835541/
CDC. Heat-related Illnesses [Internet]. Heat Stress. 2024. Available from: http://www.cdc.gov/niosh/heat-stress/about/illnesses.html
NCOA. The National Council on Aging [Internet]. www.ncoa.org. 2024. Available from: https://www.ncoa.org/article/10-reasons-why-hydration-is-important/
Medline Plus. Dehydration [Internet]. Medlineplus.gov. National Library of Medicine; 2023. Available from: https://medlineplus.gov/dehydration.html
DOH – WIC – Fun Facts: May 2024 – SD WIC [Internet]. Sd.gov. 2024. Available from: https://www.sd.gov/wic?id=kb_article_view&sysparm_article=KB0042154&sys_kb_id=8f38fd1787b9c650b81f0f280cbb3572&spa=1
CDC. About Water and Healthier Drinks [Internet]. CDC. 2024. Available from: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition Reviews [Internet]. 2010;68(8):439–58. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
Sato K, Sato K, Sato K, Sato K, Sato K. Sufficient Water Intake Maintains the Gut Microbiota and Immune Homeostasis and Promotes Pathogen Elimination. iScience [Internet]. 2024 May 1;27(6):109903–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11126815/
Sage D. Summer Is here. Stay hydrated. [Internet]. VA News. 2024 [cited 2025 Oct 28]. Available from: https://news.va.gov/132742/summer-is-here-stay-hydrated/
Barukčić I, Lisak Jakopović K, Božanić R. Valorisation of Whey and Buttermilk for Production of Functional Beverages – An Overview of Current Possibilities. Food technology and biotechnology. 2019;57(4):448–60. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7029383/
Badiche-El Hilali F, Medeiros-Fonseca B, Silva J, Silvestre-Ferreira AC, Pires MJ, Gil da Costa RM, et al. The Effect of Lemon Juice (Citrus limon L.) Treated with Melatonin on the Health Status and Treatment of K14HPV16 Mice. Antioxidants (Basel, Switzerland) [Internet]. 2024 May 10;13(5):588. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11117883/
Coconut Development Board [Internet]. Coconutboard.gov.in. 2023. Available from: https://coconutboard.gov.in/images/TMOC/Pdf/ProcessingTechnology/tcw-process.pdf
Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial Effects of Green tea: a Literature Review. Chinese Medicine [Internet]. 2010 Apr 6;5(1):13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

11 Ways Of Keeping Yourself Healthy And Fit During The Summer Season

Introduction

With the temperature soaring higher and higher every day, a drop in our energy and willpower to engage in practices essential for healthy living can be observed commonly. Working out during the summer months seems like a tedious task. The sweat, the rashes and the unforgiving heat of the sun are profound deterrents to us becoming fit and achieving the best of our health.

But here is a catch! We are doing it wrong. Not all diet plans or exercise regimes are made keeping in mind the summer season. Our bodies’ requirements alter with every changing season. In this blog, we will discuss some tips to remain fit and healthy, custom-made for the summer season.

Foods to Eat During the Summer Season

During the summer season, our bodies lose water at a rapid rate. It is essential to replenish this lost water to keep the body’s electrolytes in balance and remain hydrated.

Food items that are rich in water content, cool the body and contain lots of essential vitamins and minerals are to be looked out for during the summer months. Seasonal fruits and veggies contain abundant nutrients.

Let us see some food items that can be enjoyed during the summers while keeping your healthy.

1. Curd

Plain curd is a powerful probiotic and aids in digestion. In the coastal states of India, curd rice is widely consumed¹.

2. Tender Coconut Water

Tender Coconut water is a delicious natural health booster. It is filled with essential vitamins and minerals required to maintain the electrolyte levels². You can even enjoy the sweet coconut kernel found during the growing stages of the tender coconut.

3. Sweet corn

Sweet corn is a rich source of fiber, Vitamin A, Vitamin E and Vitamin B which is essential for a healthy skin, hair and eyes³. It may also slow down ageing. Sweet corn is a flexible ingredient and can be added to a wide variety of recipes.

4. Buttermilk

Drinking buttermilk in the summer keeps you cool and hydrated, and it may also lower your risk of heatstroke⁴.

5. Mangoes

Beyond their taste, mangoes boost immunity and are excellent source of Iron and Magnesium⁵.

6. Watermelon

Watermelon coolers and mojitos deliver essential nutrients while providing a feeling of sophistication⁶.

7. Cucumber

Cucumber is loaded with water content which helps in cooling the body. It can be added as the perfect crunch to salads⁷.

8. Berries

Berries like blueberries and raspberries are full of antioxidants. This can be consumed in the form of smoothies or simply a munching snack.

9. Lemonade

Also known as Nimbu Pani, lemonades are very refreshing and can also be consumed by those who count their calories⁹.

10. Roasted gram powder (sattu)

You can easily prepare coolant drinks made with sattu by adding coriander leaves, mint leaves, salt or sugar as per your dietary requirements. This cooling drink not only refreshes you but also provides a good amount of proteins and fiber necessary for your body¹.

Note: Although all these food sources are generally healthy, it’s ideal to consume them in moderation. Also, if you have any medical condition, discuss with your healthcare provider before incorporating anything new in your routine diet.

Exercises That Boost Healthy Living During Summer

Being consistent and staying active despite the heat is the key to achieving fitness. Below are some workouts that can be enjoyed during the summer months¹¹.

1. Swimming

What better way to exercise and stay cool than swimming? Swimming is an activity that doesn’t feel very strenuous, yet helps shed excess weight massively.

2. Brisk walking

Regular brisk walks early in the morning or during the evenings are a great way of staying active during the summer season.

3. Hiking

Taking a break from the fast-paced city life and hiking in the hills is a good adventure sport that can be enjoyed in summer.

4. Cycling

Ditch the car and take the bicycle instead to the local market. Cycling helps stay fit while additionally saving the fuel cost of the car.

Additionally, wearing sunscreen, protecting your eyes by wearing shades and wearing white loose clothes makes the summer life easy.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

General Tips to Beat the Heat

Take a few basic measures to help beat the heat during summers, such as¹²^,¹³:

Wear loose clothing.
To avoid bloating and indigestion, try to have small frequent diet as digesting food during the summer months is especially difficult.
To prevent from harsh sunlight, you can wear sunglasses.
To prevent your skin from sun burn, you can use generous amount of sunscreen.
Avoid excessive caffeine consumption.
Try to stay indoors during the afternoons.
Avoid fast food, deep-fried or street food.
Drink plenty of water and other fluids.
Do not skip working out.
Keep your packaged drinks under control as they contain high amounts of added sugar.
Consume seasonal fruits and veggies.

Exercising early in the morning or late in the day to avoid intense heat and taking care of your hydration in summer with plenty of water and clear fluid is critical to maintain your health.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

Conclusion

Consuming a balanced diet, staying active and protecting your skin from the sun as much as possible are some ways of leading a fit and healthy life during the summer season. If you are a person living with chronic conditions like diabetes, hypertension, etc. Talk to your doctor or nutritionist about the required modifications in your diet plan based on the changing season.

References

Navas-Carretero S, Abete I, Cuervo M, Zulet MÁ, Martínez JA. A regular curd consumption improves gastrointestinal status assessed by a randomized controlled nutritional intervention. International Journal of Food Sciences and Nutrition. 2013 Mar 13;64(6):674–81. Available from: https://pubmed.ncbi.nlm.nih.gov/23484542/
Shi S, Wang W, Wang F, Yang P, Yang H, He X, et al. Research Progress in Coconut Water: A Review of Nutritional Composition, Biological Activities, and Novel Processing Technologies. Foods [Internet]. 2025 Apr 25;14(9):1503. Available from: https://www.mdpi.com/2304-8158/14/9/1503
Six Surprising Health Benefits of Corn | Nebraska CornStalk [Internet]. Nebraska Corn Board. 2023. Available from: https://nebraskacorn.gov/cornstalk/food/six-surprising-health-benefits-of-corn/
LUNDGREN-KOWNACKI K, DAHL M, GAO C, JAKOBSSON K, LINNINGE C, SONG D, et al. Exploring how a traditional diluted yoghurt drink may mitigate heat strain during medium-intensity intermittent work: a multidisciplinary study of occupational heat strain. Industrial Health. 2018;56(2):106–21. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5889929/
Lebaka VR, Wee YJ, Ye W, Korivi M. Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit. International Journal of Environmental Research and Public Health. 2021 Jan 16;18(2):741 Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7830918/
Fulgoni K, Fulgoni VL. Watermelon Intake Is Associated with Increased Nutrient Intake and Higher Diet Quality in Adults and Children, NHANES 2003–2018. Nutrients. 2022 Nov 18;14(22):4883. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9692283/
Washington State Department of Agriculture [Internet]. Wa.gov. 2022 [cited 2025 Nov 4]. Available from: https://agr.wa.gov/departments/business-and-marketing-support/farm-to-school-toolkit/wa-grown-food-recipe-kit/foodtoolkit/items/vegetables/cucumbers/facts
Olas B. Berry Phenolic Antioxidants – Implications for Human Health? Frontiers in Pharmacology. 2018 Mar 26;9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5890122/
Chauhan OP, Archana BS, Singh A, Raju PS, Bawa AS. A refreshing beverage from mature coconut water blended with lemon juice. Journal of Food Science and Technology. 2012 Sep 5;51(11):3355–61. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4571222/
Sharma A, Mazumdar B, Keshav A. Formulation, standardization and characterization of novel sattu beverage enriched with beetroot juice. Journal of Food Science and Technology. 2019 Dec 23;57(5):1936–43. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7171006/
Try These Summertime Workouts [Internet]. [cited 2025 Nov 4]. Available from: https://www.maine.gov/bhr/oeh/sites/maine.gov.bhr.oeh/files/inline-files/2016_jun_vol1_iss3_0.pdf
CDC. Protect Yourself From the Dangers of Extreme Heat [Internet]. Climate and Health. 2024. Available from: https://www.cdc.gov/climate-health/php/resources/protect-yourself-from-the-dangers-of-extreme-heat.html
Admin. ENJOY A COOLER SUMMER WITH THESE HELPFUL TIPS – Ocean County Health Department [Internet]. Ocean County Health Department. 2025 [cited 2025 Nov 4]. Available from: https://oceancountyhealth.gov/news/enjoy-a-cooler-summer-with-these-helpful-tips/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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