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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.

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

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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
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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/

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