How much water do you need? Stay hydrated this Summer!

Summer heat means more sweating, more sun exposure, and a higher risk of dehydration.

Staying hydrated isn’t just about comfort—it’s crucial for your health, energy, and focus.

Here’s what you need to know about how much water to drink during hot months and what can dehydrate you faster than you think.

💧 How Much Water Do You Need?

Research showed the average recommended intake:

Men: About 3-3.7 litres per day

Women: About 2.2- 2.7 litres per day

This includes fluids from drinks and food. In summer, you may need 1–2 litres more, especially if you're active or outdoors.

A 2024 study in Frontiers in Nutrition found that even with higher summer water intake, hydration markers worsened due to heat and sweat loss 👉https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1463501/full.

🚨 What Increases Dehydration?

- Hot, humid weather

- Outdoor exercise

- Alcohol and caffeine

- Fever, illness, or diarrhoea

- Certain medications (e.g., diuretics, antihistamines)

- Older age

A study published in BMC Medicine showed that mild dehydration was linked to cognitive decline in older adults, even when they met daily water guidelines:

👉 https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02771-4

🧠 Why Hydration Is Essential

1. Regulates body temperature

2. Boosts energy and brain function

3. Supports digestion and detox

4. Keeps skin hydrated

5. Reduces risk of heat-related illness

A randomized clinical trial found that adding 1.1L of water per day improved blood pressure, kidney function, and body temperature regulation in healthy adults:

👉 https://www.mdpi.com/2072-6643/12/4/1191

From a mental health perspective, being dehydrated can also increase cortisol (our stress hormone), adding to anxiety (https://www.medicalnewstoday.com/articles/dehydration-and-anxiety#other-effects).

✅ Quick Hydration Tips:

- Start your day with a glass of water to feel like you're winning from the get go!

- Carry a reusable bottle around with you- put it somewhere visible to create a visual cue to drink.

-If you don't have a reusable bottle, leave a glass on the side you walk past regularly to prompt you.

- Add lemon, cucumber, or mint if you like to make it more tasty!

- Eat water-rich foods (watermelon, cucumbers, oranges).

- Limit alcohol and energy drinks.

Final Thought

Don’t wait until you're thirsty—by then, you're already dehydrated. Make hydration part of your daily routine to stay cool, clear-headed, and energized all summer long.