People in high-risk groups, such as children and patients with cardiovascular diseases, are more prone to life-threatening complications from these disorders. Therefore, staying hydrated is crucial for health during heatwaves. Here's why it's essential to drink enough water during the hot season and how much liquids you should consume.

High temperatures make us sweat more, leading to the loss of fluids and electrolytes (sodium, chloride, potassium, and other minerals vital for the body's proper functioning).

The risks are heightened when we're excessively exposed to the sun during beach vacations, when engaging in sports in very hot environments, or spending a lot of time outdoors during the hot season peak hours (10 AM - 4 PM).

Water has numerous functions in the body, such as regulating body temperature and proper functioning of all physiological processes. Electrolytes are essential for nervous, muscular, and cardiovascular functions.

Dehydration and hydroelectrolyte imbalances can lead to serious and sometimes life-threatening health complications.

As highlighted by Cleveland Clinic and Mayo Clinic, dehydration can result in:

• Heat-induced illnesses – ranging from mild heat cramps and heat exhaustion to potentially fatal heatstroke;

• Seizures – potassium and sodium are electrolytes involved in transmitting electrical signals in the body, and their imbalance can cause involuntary muscle contractions;

• Hypovolemic shock – a decrease in blood volume can drastically reduce blood pressure and oxygen levels, posing a life-threatening risk;

• Sudden cardiac death – due to heart rhythm changes caused by electrolyte imbalance;

• Urinary infections and kidney stones – prolonged dehydration can lead to these conditions;

• Constipation – water plays a crucial role in digestion, and insufficient fluid intake can affect bowel movements.

The primary source of hydration during heatwaves should be non-carbonated mineral water. Other healthy choices include:

• Herbal infusions – you can opt for cold teas;

• Homemade lemonade with ice and fruit;

• Fruit-infused water;

• Kombucha, boza, elderflower drinks, or other artisanal fermented beverages.

Read also: "Refreshing and healthy drinks for summer. Ideas and recipes to hydrate during the warm season"

Store-bought juices, alcohol, and coffee are not sources of hydration and can actually promote fluid loss.

To increase your water intake during hot weather, include a variety of vegetables, fruits, liquid dairy products (like kefir and milk), and cold cream soups in your diet.

Read also: "Cream Soups – A Burst of Flavours, Nutrients, and Benefits: How to incorporate them into your everyday diet"

The easiest way to calculate the amount of water you need daily is to multiply 30-35 ml by your weight in kilograms, as dietitian Jess Cording explains in her article "Real-Life Ways To Up Your Water Intake".

For example, an adult weighing 70 kg needs 2.1-2.5 liters of fluids per day, including water from food. This accounts for approximately 20% of total fluid intake, though this can vary depending on individual dietary habits – a diet rich in vegetables and fruits contains more water. After subtracting the 20%, the net amount of water recommended for the 70 kg adult is 1.7-2 liters of fluids.

This formula is for healthy adults only. Children and individuals with certain medical conditions have different hydration needs. So it is important to talk to your doctor about your recommended daily water intake.

According to Healthline, general recommendations for fluid intake by gender and age are:

• 9 glasses of water per day for women;

• 13 glasses of water per day for men;

• 5 glasses of water per day for children aged 4-8;

• 7-8 glasses of water per day for children aged 9-13;

• 8-11 glasses of water per day for teenagers.

However, during hot weather, it's advisable to drink more water in addition to the daily recommended amount, as you lose fluids through sweating. Other factors that require increased water intake include fever, exercise, breastfeeding, and diarrhea or vomiting.

Read also: "How much water should we drink daily and what are the best times to drink water. Nutritionists' advice"

Instead of drinking a large amount of water a few times a day, it's advisable to drink water regularly throughout the day, in small sips, even when you're not thirsty. This recommendation applies not only in the hot season, but all year round.

During hot weather, especially when you’re exposed to the sun, make sure you have enough cold water reserves. This should be consumed in small sips as often as possible, such as every few minutes.

Also drink a glass of water before and after each workout, but also during exercise sessions.

Don't wait until you feel thirsty to drink fluids. Once you feel thirsty, it's a sign that dehydration has already set in.

Signs of dehydration

The following signs and symptoms indicate dehydration:

• Excessive thirst;

• Reduced or less frequent urination;

• Dark-colored urine;

• Fatigue;

• Confusion;

• Dizziness;

• In young children and infants – dry tongue and lips, crying without tears, dry nappies for 3 hours, irritability, sunken eyes, and a sunken fontanelle.

Electrolyte imbalances can also cause headaches, palpitations, muscle cramps, weakness, irritability and tingling in the limbs.

In cases of severe dehydration, such as from diarrhea or vomiting related to traveler's diarrhea, drinking water alone is not sufficient. Oral rehydration solutions or sports drinks with electrolytes are necessary to restore the hydro-electrolyte balance.

People in high-risk groups, such as children, pregnant women, and patients with cardiovascular diseases, may require hospitalization for intravenous fluid administration. Emergency medical care is also essential in cases of heatstroke.

Therefore, hydration is extremely important throughout the year, but especially during hot weather. Always make sure you have a bottle of water with you to prevent dehydration and its complications.