The scorching heat of the sun during summer soaks the water in your body and leads to dehydration. This is the reason why you frequently suffer from fatigue during summer. Doctor advice to drink at least three liters of water every day. However, this can vary as per several factors such as age, level of physical activity, geographical location, personal immune system etc.
How much water should you drink in summer?
For a normal adult drinking 3-4 liters of water is a generic quantity. However, the intake of water may vary as per the following criteria:
For working adults: If your job profile includes a lot of field work which leads to high exposure to sun in summer you need to keep yourself hydrated by drinking enough water frequently. In such scenario do not restrict yourself to 3-4litres of water per day; you must at least drink 5 liters of water every day. Apart from maintaining a healthy level of water intake filed workers should also wear protective sun glasses, sunscreens, caps etc. for maximum protection from heat. Employees who have desk jobs and work in air-conditioned offices can follow the generic water intake level.
Immunity level: Your body’s water requirement may also differ depending upon your immunity level. People with low immune system need to drink at least 5 liters of water a day. On the other hand healthy people can limit them self to 3-4 liters of water per day. People who feel dehydrated frequently during summer can drink fresh fruit juices, glucose water etc., during summer.
Water intake during sick days: Firstly, you should not drink water from unhygienic street food stalls as this may lead to several diseases like jaundice, diarrhea etc. If you’re suffering from any such diseases you need to intake more water so that you stay hydrated and your body flushes out all the dirt from your body.
Geographical factors: The quantity of water intake also depends upon geographical factors such as the country you are located in. In some Asian and Arabian countries, the temperature rises up to 500C in summer and at such high temperature the water level intake can go up to 6-7 liters per day. People who stay in countries which have extreme hot climate in summer need to keep themselves hydrated with energy drinks such as coconut water, lime juice, buttermilk, fresh fruit juices etc. from time to time.
Breast feeding women: For an adult woman 2.4 liters water a day is sufficient but in the case of a breast-feeding woman it goes up to 3.1 liters of water per day. This is because water and other vitamins and minerals go out from the breast-feeding woman’s body in the form of milk.
Benefits of drinking sufficient water
- Aids in keeping body level normal.
- Helps to remove toxins from the body through sweat and urine.
- Helps in lubrication of cushion joints.
- Aids in protection of sensitive joints.
Signs that you are well hydrated
- Your urine is light yellow or color less.
- You do not feel thirsty frequently.
- You do not have a dry mouth/throat.
Signs that you are not well hydrated
- Dark yellow urine.
- Fatigue, dry mouth, cramps, dizziness etc.
- You feel hungry frequently (often thirst is mistaken for hunger).
- You are always thirsty.
Foods that keep you hydrated
- Watermelons: have 92% water and are very low in calories.
- Strawberries: have 91% water and are very rich in antioxidants.
- Peaches: have 89% of water and are quite rich in nutrition.
- Oranges: have 88% water and have several health benefits.
- Cucumbers: have 95% water and have very less calories.
- Tomatoes: have 94% water and have several disease fighting vitamins and minerals.
Tips to keep yourself well hydrated always
- Drink water before, during and after exercise.
- Keep a water bottle handy always.
- Set hourly water reminders.
- Eat hydrating food which contain water in high quantity.
- Drink energy drinks fresh fruit juices and other healthy cool refreshing drinks.
- Avoid going out in afternoon unless important.
- Whenever you feel hungry drink a glass of water, if you feel hungry even after that then munch on a healthy snack.