Billi Media

6th Dec 2021

How to Stay Hydrated During the Summer


Here’s why it’s important to stay hydrated during the summer

Hydration is crucial for brain function, which in turn is responsible for movement, speech and thought. If you become dehydrated, all these functions can be affected. Without water, you will start to feel lethargic, fatigued, and unwell.

Headaches are commonly a result from poor dehydration amongst other feelings of poor health. Feeling unwell can be exacerbated by hot weather, meaning that dehydration can be lethal.

Why is it easier to become dehydrated in the heat?

Dehydration happens more commonly in warmer climates and the effects tend to also appear quicker. The hotter the temperature of your environment, the more water you are likely to lose from your body through sweat or breathing. Replacing the water that has left your body is crucial, otherwise, dehydration will start to occur.

Unfortunately, dehydration and heat exhaustion often go hand in hand. An imbalance of fluids and electrolytes in the body is caused from the loss of water from cells through dehydration. Additionally, extensive exposure to the sun or heat will likely make you start to suffer from heat exhaustion too.

The recommended daily intake for water for adults is usually 6-8 glasses. However, you should drink more water in hot weather. Aiming for a minimum of 8 glasses is ideal but more if you’re exercising or feel you’re losing lots of fluids through sweating or urine.


How to stay hydrated in hot weather

This might sound simple, but there are a few things you can do to ensure you don’t overheat or become dehydrated during the summer.

  1. Temperatures peak between 12pm-3pm so to avoid becoming dehydrated it’s best to stay in the shade (even if you’re trying to tan). It is important to take regular breaks from the sun and direct sunlight.
  2. To ensure you’re properly hydrated drink enough chilled water at regular intervals throughout the day. Soft drinks can be tempting especially in hot weather, but they won’t effectively hydrate you. If you feel particularly hot, try a sports drink with added electrolytes to replace those lost through sweat.
  3. Alcohol and caffeine are both diuretics, which means that they will dehydrate you quicker than other beverages. Therefore, it’s best to avoid these drinks while you’re in the sun. If you do want to enjoy a beer or coffee, follow it with a glass of water to ensure you stay hydrated.