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 season^1,2. 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?

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 our body temperature and cooling down². 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 water and avoid dehydration². 

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

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/day³ 
• 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 Water

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

• Eases constipation⁴ 
• Flushes out the toxins from your kidneys⁵ 
• May reduce acne and other skin problems 
• Aids in the process of digestion⁶ 
• Supports clear and well-hydrated skin and healthy complexion 
• Regulates body temperature and blood pressure^4,5 
• Maintains electrolyte (e.g., sodium and potassium) balance in the body¹ 
• Reduces the risk of bacterial infections in the urinary tract⁵ 
• Supports healthy circulation⁶ 
• Protects tissues and organs⁵
• Provides a barrier for your skin against environmental pollution 

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)

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 can be consumed 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 digestion⁷. 
• Lemonade: A cold glass of lemonade is refreshing, and hydrating and contains vitamin C, which is essential for our bodies⁸. 
• Tender coconut water: Tender coconut water is an excellent electrolyte-balancing drink. It is delicious, naturally sweet, and great for hydration⁹. 
• Green tea: Green tea contains several antioxidants essential for fighting the harmful free radicals in our bodies¹⁰. 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. 

References

1. 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/ 
2. CDC. Heat-related Illnesses [Internet]. Heat Stress. 2024. Available from: http://www.cdc.gov/niosh/heat-stress/about/illnesses.html 
3. 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 
4. CDC. About Water and Healthier Drinks [Internet]. CDC. 2024. Available from: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html 
5. 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/ 
6. 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/ 
7. 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/ 
8. 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://pubmed.ncbi.nlm.nih.gov/38790693/ 
9. Coconut Development Board [Internet]. Coconutboard.gov.in. 2023. Available from: https://coconutboard.gov.in/images/TMOC/Pdf/ProcessingTechnology/tcw-process.pdf 
10. 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. 

4