It's time for sunshine, outdoor activities and – sweating. The loss of fluids and electrolytes can lead to fatigue, headaches, digestive problems and even more serious conditions like dehydration. Healthy hydration is more than just advice – it's the foundation of vitality on hot days.
How much water is "enough"?
For adults, an average of 2 to 2.5 liters per day is a good starting point. However, in the summer, especially if you are physically active or in the sun, the need for water increases. The most important rule: drink before you feel thirsty – because by the time you feel thirsty, you are already slightly dehydrated.
Let a bottle of water be your constant companion – at work, on the beach, in the car.
Hydration through nutrition
Water is not the only source of hydration. Many foods contain a high percentage of water and also offer vitamins and minerals:
- Cucumber, watermelon, cantaloupe, tomato, lettuce – all contain over 90% water
- Citrus and berries – additionally hydrate and refresh
- Broths and cold soups – ideal for a light summer lunch
Don't forget electrolytes
Excessive sweating also causes us to lose sodium, potassium, and magnesium – key minerals for fluid balance. Include in your diet:
- Bananas (potassium)
- Yogurt and kefir (electrolytes and probiotics)
- Nuts and seeds (magnesium)
- Natural isotonic drinks (coconut water)
Avoid excessive consumption of energy and carbonated drinks - they can have the opposite effect.
Coffee and alcohol?
Coffee and alcohol are diuretics – they accelerate fluid loss. This doesn't mean you have to cut them out completely, but for every cup of coffee or glass of wine – add a glass of water.
External skin hydration
Sweating and the sun can dry out your skin. In the summer, choose:
- Light moisturizing gels (aloe vera, hyaluronic acid)
- Moisturizing spray mists
- Drinking water + SPF = the best anti-aging treatment
Quick tips for every day
- Start your day with a glass of lukewarm water with lemon.
- Use apps to track your fluid intake
- Establish a routine: a glass of water before every meal
- Limit salt intake – it increases thirst and water retention
Hydration shouldn't be an effort, but a daily habit. With proper fluid intake and smart food choices, your body will regain energy, freshness, and a more resilient organism. Let water be your best ally this summer – both inside and out.
Bonus video:
