Why Is Staying Hydrated So Important?

As we often hear, the human body is made up of approximately 50–70% water. This percentage varies depending on age, sex, and certain physiological conditions. It is highest in infancy and gradually decreases with age.

Adequate fluid intake is particularly important for babies and children, as they can become dehydrated very quickly. Pregnant and breastfeeding women are also at increased risk and should consciously make sure they drink enough fluids throughout the day. Older adults deserve special attention as well. As we age, our sense of thirst diminishes, and many elderly people simply forget to drink. Rather than waiting until we feel thirsty, we should drink regularly and consistently throughout the day.

Dehydration can cause much more than a dry mouth or darker urine. Symptoms may include headaches, dizziness, difficulty concentrating, and, in severe cases, dehydration can even become life-threatening.

How Much Should We Drink?

Daily fluid requirements depend on many factors, including body size, sex, age, diet, physical activity, temperature, and humidity.

According to general recommendations, an adult consuming around 2,000 calories per day should drink approximately 2–3 litres of water daily, equivalent to about 8–12 glasses. During hot summer weather, increased sweating raises our fluid requirements, often by an additional two glasses per day.

However, there is generally no need to consume excessive amounts, such as 4–5 litres daily, unless individual circumstances—such as intense physical exercise or manual labour—justify it. It is also best to spread fluid intake evenly throughout the day.

What Is Actually Recommended to Drink?

The best thirst quencher is plain water. This may be tap water (where the water supply is safe and of good quality), filtered water, or still mineral water. Sparkling water can also be enjoyed in moderation.

Other suitable choices include low-sugar tea, diluted fruit juice or homemade lemonade, as well as yogurt- or kefir-based drinks.

Sports drinks are only necessary for people who perform strenuous physical activity or physically demanding work. The same applies to isotonic drinks, although they can also be useful during conditions associated with significant fluid loss, such as vomiting or diarrhoea.

It is also worth remembering that many foods contribute to hydration. A light summer soup, such as mixed vegetable or pea soup, as well as fresh fruits like watermelon, strawberries, and peaches, and vegetables such as cucumber, tomatoes, and lettuce, are all excellent sources of fluids. Even a lightly sweetened fruit-based ice pop or a fruit-and-milk (or water) based ice cream can make a small contribution to your daily fluid intake.

What Should We Avoid?

Beverages are often a hidden but significant source of calories in our diet. Sugary soft drinks do little to satisfy thirst while increasing the risk of obesity.

Although artificially sweetened drinks contain little or no sugar, it is still preferable, whenever possible, to choose naturally flavoured beverages such as those mentioned above.

Fruit juices and syrups marketed as "natural" often appear to be healthy options, but they are concentrated sources of sugar and calories. Therefore, they should only be consumed occasionally.

Alcoholic beverages—including beer, wine spritzers, and cocktails—are also popular during the summer months. However, alcohol has a dehydrating effect, meaning it actually increases fluid loss. Although alcohol can make you feel thirsty, many people respond by drinking even more alcohol, which only worsens dehydration.

Alcoholic drinks should never be used to replace fluids or quench thirst. Whenever you consume alcohol, make sure to drink plenty of water alongside it.

Let's Look at Some Refreshing Ideas!

In addition to plain water, you can add variety to your daily fluid intake without consuming unnecessary extra calories. During the summer heat, always pay special attention to food hygiene.

• Cucumber and mint water (For 1 litre of water, add half a cucumber sliced, 6–8 lightly crushed mint leaves, optionally a splash of lemon juice, and ice cubes. Let it infuse in the refrigerator for a few hours before drinking.)
• Iced fruit tea (Prepare 1 litre of fruit tea brewed to your preferred strength using about 4–5 tea bags. Add fresh seasonal fruits such as peach, watermelon or raspberries, herbs such as mint or basil if desired, and sweeten lightly with a small amount of sugar or honey, if preferred. Once the tea has cooled to room temperature, add the fruit and ice cubes, then refrigerate for a few hours before serving.)
• Yogurt fruit smoothie (Blend together approximately 150–200 ml of yogurt, 100 ml of milk or water, and one serving of seasonal fruit, such as one cup of berries or one large peach. No additional sweetener is needed. Consume immediately after blending. Do not use frozen fruit unless it has first been properly heat-treated.)