How much water should you drink in summer?

Did you know that the color of the urine can indicate the hydration status of the body? This meter can be the key to knowing how much water to drink in summer. Know other signs. How much water should you drink in summer.

Drinking more water in summer is key to ensuring a good state of hydration. During the summer season there is increased sweating, which leads to a loss of fluid that could end in a dehydration process if precautions are not taken.

In addition, the water needs are increased in the elderly and in athletes. In both situations, a series of fluid consumption guidelines must be established to avoid losses in performance or the development of acute health problems.

During the summer, you need to drink more water

Establishing an exact number of liters to consume in summer may not be the most appropriate. Each person has different needs, and the degree of sweating or physical activity can vary. It is best to look at the markers and signals that the body itself offers to indicate that the hydration levels are not adequate.

In this sense, it is always advisable to drink before feeling thirsty, as this mechanism is triggered when a significant loss of body water has already been generated. According to a study , the body detects changes in the concentration of solutes in the internal environment and thus increases the sensation of thirst.

On the other hand, it is essential to observe the color of the urine. It is recommended that a light tone is always present and as transparent as possible. When it becomes dark or concentrated, the hydration levels of the body are not adequate, so it would be necessary to drink fluids to correct the situation.

In the case of athletes, it is best to consume fresh water every 20 minutes of intense exercise. In this way, losses are compensated and performance drops are avoided.

Optimal times to drink water

Any time of the day is good to drink water, but those people who tend to consume little fluids should systematize their intake in certain situations. For example, before doing physical exercise it is good to consume 1 or 2 glasses of fresh liquid.

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Likewise, if you are going to go out and the temperatures are high, it is advisable to hydrate properly to compensate for possible losses caused by sweat. A glass of fresh water should be enough, although you can always carry a small bottle in case the need arises later.

Finally, it is a good idea to always consume a glass of water before each of the main meals. This strategy not only improves hydration, but also increases the feeling of satiety.

Water from food

To achieve a good state of hydration, it is not only necessary to drink water as such. Most of the foods of habitual consumption also have liquid inside. For this reason, and during the summer, it may be advisable to increase your intake of fresh fruit.

Vegetables and fish, as a general rule, have a significant percentage of water inside. This helps to meet daily requirements and prevent problems derived from fluid losses in the body.

Now, you have to be careful with consuming products that are too salty. The fact of consuming a large amount of electrolytes could modify the concentration of solutes in the internal environment, which would generate imbalances at the electrolyte level.

 During the summer, drink more water

It is not appropriate to offer an exact recommendation of liters of water consumed per day during the summer for everyone. Each person is different. However, it is essential to be attentive to the signals of the body that can alarm that the hydration status is not good.

Likewise, it will be necessary to supplement the mineral water drunk throughout the day with the presence in the diet of foods with a high concentration of liquid, such as vegetables and fish.

Finally, remember that neither sugary drinks are good for improving dehydration. They are considered industrial ultra-processed and contain low-quality nutrients, which could be harmful to health if ingested on a regular basis.