Hydration is Essential in Summer: How to Drink Properly?

As the summer months approach, it is important to stay hydrated to prevent dehydration and heat-related illnesses. Proper hydration helps to regulate body temperature, prevents fatigue, and helps to maintain overall health. To ensure proper hydration, it is important to drink enough fluids throughout the day and to choose the right types of beverages. Learn more about how to stay hydrated during the summer months.

Water occupies approximately 98% of the Earth’s surface, and even the human body itself contains an average of 60% water. A person can survive for several weeks without food, but only 2-3 days without water, so it is important to keep the body constantly and adequately hydrated. But as they say, everything in moderation. How much fluid should you drink, what are the consequences of dehydration and the answers to other questions related to drinking can be found in this article.


How much fluid should we drink per day?

How much fluid a person should take in per day depends on several factors. In addition to gender, age and body weight, body composition, physical and sporting activity, but also the temperature and humidity of the environment. This clearly shows that there is no exact recommended amount of fluid intake that is correct, for example, only according to gender criteria. We can therefore only talk about a general recommended amount.

A person should drink a daily optimally 35-40 ml per kilogram of body weight. Somewhere it is stated that the optimal intake is 0.5 liters for every 15 kilograms of body weight. An example can be given for 90 kg: 90/15=6…6*0.5=3 litres.

Of course, it is important to take care of a certain balance between fluid intake and output. During the day, the human body excretes an average of 2.5 litres through urine, perspiration, respiration and faeces.

How much fluid should we drink during sports?

At sports water loss occurs due to sweat and also faster breathing. Naturally, it is necessary to make up the water level. During sports activities you should accept approximately 0.4-0.8 litres per hour. The total amount is therefore based on intensity, duration of activity, etc.. Fluid intake should be balanced. It is definitely better to take two or three sips every 15 minutes than to drink half a litre of water at once after half an hour. You would then also have an unnecessarily heavy stomach.

What should we drink?

The best, and healthiest, fluid intake is, of course, drinking water. You can read about the healthiest water in our article on water quality.

If you are not satisfied with the taste of the tap water in your home, you can use a so-called filter kettle.

I prefer not to avoid sweetened sodas, excessive consumption of coffee, which dehydrates the body, and, of course, alcohol. However, one glass of wine has never killed anyone.

What can cause dehydration?

Lack of fluid in the body causes chronic and acute problems. These include impaired athletic performance, indigestion, malaise, headache, constipation, urinary tract infections, kidney disorders, etc.

Symptoms of dehydration may include Fatigue, malaise, red and dry lips and tongue, dark yellow urine, dry skin, poor concentration or poorer mental and physical performance.

In short, the body can only last for a short period of time, approximately 2 days, without water, and therefore care must be taken to ensure optimal fluid intake. This will support cognitive function and make you more productive at work and in sports.

If you have a problem with regular drinking, we recommend carrying a drinking bottle with you at all times. If you don’t have the ideal bottle or are looking for a new one, check out the selection of bottles on our online store.

Have a great summer.

How to drink properly for proper hydration in summer?

Answer: Make sure to drink plenty of fluids throughout the day, especially when it’s hot outside. Aim to drink at least 8 glasses of water per day. Avoid drinks with high sugar content, such as soda and juice, and instead opt for water or other low-calorie beverages. For more tips, check out this resource from the American Heart Association.

How to Drink Properly for Hydration in Summer

  • Drink plenty of water throughout the day.
  • Avoid sugary drinks, such as sodas and juices.
  • Drink before, during, and after physical activity.
  • Eat foods with high water content, such as fruits and vegetables.
  • Drink electrolyte-rich drinks, such as coconut water.

Drinking enough water is essential to keeping your body healthy and hydrated during the hot summer months. Staying hydrated is key to maintaining your energy levels and avoiding heat-related illnesses. To make sure you’re drinking enough water, aim for 8-10 glasses of water a day. Avoid sugary drinks and caffeinated beverages, as these can actually dehydrate you. Make sure to carry a refillable water bottle with you throughout the day, so you can stay hydrated wherever you go!

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Hi, I'm Jennifer! I love creating original and delicious recipes and sharing them here. I cook and photograph food with my husband Jeff in Boston.


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