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In the summer, when temperatures reach their zenith, maintaining an adequate level of hydration is extremely important for our health and well-being. Consuming the right amount of water can help us avoid dehydration and its potential effects. In this article, I will present the benefits of drinking water in the summer and some valuable sources of information on the subject.

Benefits of drinking water in summer:

• Preventing dehydration. High temperatures cause our body to increase sweat production to regulate body temperature. Water is essential to replenish fluids lost through sweat and maintain adequate hydration levels.
• Body temperature regulation. Drinking enough water helps regulate body temperature through the process of sweating. Thanks to this, the body copes with heat more effectively.
• Improvement of brain function. Hydration has a direct effect on brain function. Adequate hydration helps maintain concentration, mental clarity and well-being.
• Supporting the digestive system. Water plays an important role in the digestion and absorption of nutrients. Consuming the right amount of water supports the digestive system, preventing problems related to constipation or indigestion.

Low levels of water intake can have harmful effects on the body. Here are some conclusions based on scientific studies that confirm the effects of insufficient hydration on the body:

• Decreased physical and mental performance: Research published in "The Journal of Nutrition" showed that even a minimal loss of fluids at the level of 2% of body weight (e.g. through lack of adequate water intake) can lead to reduced physical performance, concentration and cognitive functions in adults [1].
• Problems with the cardiovascular system: According to research conducted by the American Heart Association (AHA), inadequate hydration can increase the risk of blood clots and increase the strain on the heart [2].
• Deterioration of kidney function: An article published in the journal "Nutrition Reviews" highlights that low levels of water intake can lead to an increased risk of kidney stones and chronic kidney failure [3].
• Thermoregulation disorders: Research published in the "European Journal of Applied Physiology" showed that insufficient hydration can hinder the body's thermoregulation during exercise, which increases the risk of overheating [4].

Here are some ways to stay hydrated:

• Drink a lot of water, because it is the basic way to hydrate the body - necessary for proper functioning. The recommended amount of water to drink may vary depending on age, gender, physical activity and weather conditions. The general rule is at least 8 glasses (approximately 2 liters) of water a day, but extra water may be needed in the event of increased physical activity or hot weather.
• Eat water-rich fruits and vegetables. Adding watermelon, cucumber, strawberries or lettuce to your daily diet will help in proper hydration of the body.
• Avoid excessive consumption of beverages containing caffeine and alcohol. Coffee, tea or beer have a diuretic effect, which leads to increased loss of water from the body. If you consume such drinks, remember to compensate for fluid loss.
• Use isotonic drinks or electrolytes. During intense training or physical exertion, especially in hot weather, the loss of electrolytes is inevitable. Isotonic or electrolyte drinks contain ingredients such as sodium, potassium and magnesium that help maintain electrolyte balance.
• Monitor the color of your urine. Its color can be an indication of your hydration level. A light yellow or straw color is a sign of adequate hydration, while a dark yellow or concentrated color may indicate a lack of hydration. Increase your water intake if you notice it is darker.

1. Shirreffs SM, Merson SJ, Fraser SM, Archer DT. The effects of fluid restriction on hydration status and subjective feelings in man. British Journal of Nutrition. 2004;91(06):951-958.
2. American Heart Association (AHA). Dehydration and Heart Disease [online]. Dostępne: www.heart.org
3. Siener R, Hesse A. Fluid intake and epidemiology of urolithiasis. European Journal of Clinical Nutrition. 2003;57(Suppl 2):S47-S51.
4. Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. The American Journal of Clinical Nutrition. 2000;72(2 Suppl):564S-572S.