Hydration is crucial for our health at any time of the year, but it becomes critical during a heatwave. High temperatures increase fluid loss through sweating, which can quickly lead to dehydration if not replenished.

Regulating body temperature is one of the key reasons why hydration is so important during a heatwave. Water helps maintain a constant body temperature, preventing overheating. Additionally, all our organs need water to function properly, and dehydration can impact kidney function, digestion and even brain function. Severe dehydration can lead to serious medical complications, such as heatstroke and heat exhaustion.

Even mild dehydration can cause fatigue, headaches and difficulty concentrating, affecting energy and well-being. Therefore, it is essential to listen to your body and drink water whenever you feel thirsty, especially during a heatwave when fluid needs increase significantly.

The general recommendation is to drink at least 2 liters of water per day, but this amount may increase if you sweat a lot, engage in physical activity or spend time outdoors. To stay hydrated effectively, you can also consume fruits and vegetables rich in water, such as watermelon, cucumbers, tomatoes and berries. Conversely, you should avoid sugary and alcoholic beverages, which can contribute to dehydration.

Loose and light-colored clothing can help regulate body temperature and reduce sweating. Additionally, it's important to avoid prolonged sun exposure by seeking shade and wearing a hat when you need to go outside. Cold showers or baths can also be an effective way to cool down.

The optimal amount of water needed for hydration varies considerably based on factors such as age, gender, physical activity level, climate and overall health. However, there are some general recommendations supported by experts:

For adults, it is generally recommended to consume about 2 liters of water per day, equivalent to about 8 glasses. This amount can also be obtained from high-water-content foods, such as fruits and vegetables, according to Independent.co.uk.

During heatwaves, water needs increase significantly due to fluid loss through sweating. It is recommended to increase water intake by 20-30%, so you should drink between 2.4 and 2.6 liters per day.

Physically active individuals should consume more water before, during and after physical activity to compensate for fluid loss through sweating. Pregnant and breastfeeding women need additional water to support both their needs and those of their baby.

Experts also recommend increasing liquid intake during the summer and avoiding alcoholic, carbonated or sweetened beverages, which can contribute to dehydration and other health issues.

It's also important to listen to your body's signals, such as thirst and monitor the color of your urine to assess hydration status. Start drinking water in the morning and continue throughout the day. It’s recommended to always have a water bottle on hand to ensure proper hydration no matter where you are.

How to recognize dehydration

Dehydration, a condition caused by excessive fluid loss from the body, manifests through a range of signs and symptoms that can vary in intensity from mild to severe. Initially, dehydration may present as intense thirst, dry and sticky mouth, reduced urine output and fatigue. As dehydration progresses, symptoms such as dizziness, headaches, muscle cramps, dry and flushed skin, rapid pulse and accelerated breathing may occur. In severe cases, dehydration can lead to confusion, fainting, seizures and even kidney failure, according to NHS.uk.

Ignoring the signs of dehydration and failing to take necessary measures to rehydrate can lead to serious health complications. In the short term, dehydration can affect physical and mental performance, reducing concentration, attention and coordination. It can also increase the risk of accidents and injuries, especially for those engaged in intense physical activities or working in high-temperature environments.

In the long term, chronic dehydration can contribute to kidney stones, urinary tract infections, constipation and digestive problems. Additionally, it can affect kidney function, increasing the risk of kidney failure and other complications.