Explained: How to stay adequately hydrated as the summer heat takes hold

Summer is here and with the temperature rising and humidity lingering in the air every single day, staying hydrated has to be at the centre of our daily habits. While many may take drinking water for granted, experts says it not only the easiest way to stay hydrated but is also important for bodily processes. Over the years, some people have realised the importance of staying sufficiently hydrated, and use mobile apps to be reminded to drink water.

Luckily, summers also bring with them a variety of drinks like nimbu paani and fruits like watermelon that can help people stay hydrated. However, city experts say, that shouldn't stop them from drinking water, which is an essential component of the bodily makeup and is much needed in this season as people sweat more.

Mid-day Online reached out to city experts - Dr Abhishek Subhash, consultant internal medicine at Bhatia Hospital and Sweedal Trinidade, HOD Dietary Services, PD Hinduja & Medical Research Centre to understand the importance of drinking water and staying hydrated. They also shared the signs of dehydration and tips to consume enough liquids during the season.

Why is it important to hydrate during summer? Why does one feel thirstier during the summer?

Dr Trinidade explains, "Water is very important for life processes and thermo-regulation of the body. The human body is made of 60 per cent water. It forms the basis for regulation of electrolyte balance in body and prevents dehydration."

While drinking water is important throughout the year, Dr Subhash points out that there is a main difference between summer and other seasons. He explains, "During summer, there is extra water loss from the body because of sweating. To replenish this extra loss, we need to hydrate more during this time compared to other seasons."

How much water should one be drinking during the summer? Does it change based on age group?

There are several estimates about the amount of water that people should be drinking on a daily basis, however, Dr Subash says there is no such specific quantity and varies from person to person. He explains, "The amount of water depends on how much water your body requires and then it consumes the water accordingly. The estimated figure from US and UK studies is that men should have at least 3.7 litres and women should have about 2.7 litres a day."

Dr Trinidade says water intake also differs based on age, height, weight, activity and medical conditions like renal function and also biochemical parameters.

What are the fruits or foods that also help with hydration?

There are lots of fruits which have a good water content of around 80 to 90 per cent, says Subash. "Fruits such as watermelons which is easily available during summers along with citrus fruits like oranges, sweet lime, grapes etc meets adequate water requirements of the body during summers," he shares.

While there are alternatives, Trinidade says there is no substitute for plain water. "Plain water hydrates the system whereas fruit, vegetables, beverage and water rich foods for that matter depending upon fiber and electrolyte content may act as diuretic or hydrating agent," she explains.

Is it true that people feel less thirsty when they are in an air-conditioned room? If yes, how can they hydrate better?

Being in an air-conditioned room, says Subash means, "The temperature is less and so there is less water loss from the body, hence you feel less thirsty. Eventually when you step out, your body will be exposed to the heat and feel thirsty." It is also the reason why he cautions people to consume adequate water while being in an air-conditioned room to stay hydrated at all times.

Trinidade says that people should be aware that just because they sweat less and feel less thirsty, that does not mean there is no water loss or chances of dehydration. "Timely intake of water is advisable. One can set reminder, keep a bottle of water always in sight or easily accessible," she suggests.

What are the signs that indicate one isn't hydrated enough?

Subash says when the body isn't hydrated enough, it will give out a signal that it needs water. He explains, "It is important to listen to this need and drink enough water required by the body to avoid dehydration. People who work out should replenish themselves with water all the more."

While people may not always pay attention to the signs, Subash adds that another indicator to know if the body is getting enough water is through the colour of the urine. "If the urine is clear and not yellow in colour, it means that you are sufficiently hydrated." If one does pass frequent urine after drinking water, it indicates that your body contains enough water. However, he says that if one does not pass enough urine, it means that the person is dehydrated. "The second sign is your lips and tongue will feel dry when the body is not enough hydrated. Watch out for these signs to understand your water requirements," he says.

Is there a higher risk of dehydration during summer compared to other seasons? What are the signs that one is dehydrated?

Trinidade says the risk of dehydration is high during summer because the temperature is also high therefore water loss from body is high. The signs one should look out for, she says, include dizziness, fatigue, muscle cramps, change in urine colour, rapid breathing and fainting.

Subash adds that while the effects of not hydrating enough are very mild, dehydration is a very serious medical condition where the signs don't depend on urine colour and frequency but increased heart rate, a state of confusion and the patient can be disoriented and also have trouble with their kidneys.

Please suggest some handy tips to hydrate.

Trinidade firmly believes that plain water keeps people suitably hydrated. However, the other ways to stay hydrated are with lime water, sabja /chia seeds water, fennel water, khus sherbet, coconut water, cold soups and porridges.

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