While the season of summer 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 of the sun. Several of our body’s processes like digestion, cooling down etc. slows down if we do not take adequate care of our bodies during this season. This results in a number of illnesses, several of which can be totally avoided if we take care of our hydration and nutrient needs on time.

Why does your body need adequate hydration?

Our bodies lose a lot of water and essential electrolytes through perspiration during the season of summer. It is our bodies’ natural process of regulating our body temperature and cooling down. Overheating can result in extreme exhaustion or even heat strokes, which can be fatal in nature, if not treated on time. Consuming plenty of water and other fluids is necessary to replenish this lost water and for preventing dehydration. 

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. 

How much water does your body need?

Different people have different needs for water depending on their age, weight, gender and pre-existing ailments. Who needs how much water? Read on to know more about who needs how much water per day.

• Children (4 to 8 years old)- 5 to 6 glasses or 1000-1200 ml/day
• Children (9 to 13 years old)- 7 to 8 glasses or 1400 – 1600 ml/day
• Children (14 to 18 years old)- 8 to 11 glasses Or 1600-2200 ml/day 
• Women (19 years and older)- 8-10 glasses or 1600 -2000 ml/day 
• Men (19 years and older)- 8-13 glasses or 1600 – 2600 ml/day
• Breastfeeding women- 10-15 glasses or 2000 to 3000ml/day 
• Pregnant women- 10-11 glasses or 2000-2200 ml /day
• People with pre-existing kidney diseases, urinary tract disorders or other ailments- As directed by your doctor

Water intake cannot be generalised for everyone. It varies from person to person. Drink as much water as you think your body needs. A person who is indoor all the time in an air conditioned room may need lesser water that a person working out in sun. Urine colour is a good indicator of your hydration. Dark colour may indicate to bring up your water intake till urine colour appears light yellow.

Dr. Arpit Verma, MBBS, MD (Pharmacology)

The benefits of water

Apart from hydration, water provides a number of other benefits. They are:

• Eases constipation woes
• Flushes out the toxins out of your kidneys
• May Reduce the occurrence of acne and other skin problems
• Aids the process of digestion
• Gives a clear and hydrated complexion
• Regulates body temperature and blood pressure
• Maintains electrolyte (sodium, potassium) balance in the body 
• Reduces the chances of bacterial infections in the bladder
• Supports healthy circulation
• Protects tissues and organs
• Provides a barrier to your skin against the environmental pollution

It is recommended to consume about 13 cups for men and 9 cups for women 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)

Not keen on drinking water?

Some people have a hard time drinking water and maintaining adequate hydration levels in their bodies. The reason is yet to be known whether this is a psychological condition or if something in their bodies actually prevents them from consuming water. But the summer sun is not sparing these people either. So, what is it that you can do to get adequate amounts of hydration? Aim for fluids in general instead of just water. Avoid drinks which contain added sugar or caffeine as these may interfere with your health in the long run if consumed regularly. 

Also Read: Coconut Water vs Coconut Milk: A Comprehensive Comparison Guide

Below are some water-based summer-friendly drinks which can be consumed along with water 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.

• Lemonade- A cold glass of lemonade is refreshing, hydrating and contains Vitamin C essential for our bodies.

• Tender coconut water- Tender coconut water is an excellent body electrolyte balancing drink. It is delicious, naturally sweet and great for hydration.

• Green tea- Green tea contains several antioxidants essential for fighting the harmful free radicals in our bodies. 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 the particular season. It can be a good alternative (for non-diabetics) in case you are unable to drink adequate amounts of water.

Drinking adequate quantities of water is extremely essential to ensure all the organ systems in our bodies are performing efficiently. It helps us stay cool and has a number of health benefits. The key to staying healthy in summer is to consume plenty of water and other fluids.

Also Read: Purple Cauliflower Benefits: A Nutritional Breakdown Backed by Science

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.