High temperatures during the summer period require an increased intake of liquids because we are more susceptible to dehydration.

However, not all drinks are considered healthy, and not every liquid is a suitable source of hydration. Discover in the following article why it's important to drink enough water in the hot season, which healthy drinks you can consume, and which ones to avoid.

Hydration plays essential roles in the body. According to Natalie Silver in the article "Why Is Water Important? 16 Reasons to Drink Up", water has the following functions:

• Enables all reactions in the body, serving as a reaction medium;

• Regulates body temperature;

• Lubricates joints, protecting them;

• Helps produce secretions like saliva;

• Eliminates toxins and waste substances through urine, feces and sweat;

• Supports healthy digestion and prevents constipation;

• Supports cognitive functions and good mood;

• Maintains skin hydration.

Dehydration has numerous negative effects on the body and can be fatal in severe cases. Generally, major fluid losses occur due to vomiting, diarrhea and hemorrhages.

As presented by Healthline, in the hot season, we lose more fluids through sweat compared to the cold season. These losses need to be correctly replaced to maintain optimal hydration status. Besides the ambient temperature, intense sports, high humidity and high altitude are other factors that necessitate increased fluid intake.

Under conditions of scorching temperatures, dehydration and excessive sun exposure predispose one to heatstroke and other heat-related illnesses (such as heat exhaustion, heat cramps and sunburns). Heatstroke refers to an excessive rise in body temperature and is potentially fatal without treatment. The risks are higher if the humidity level is elevated and if you engage in intense sports under such conditions.

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

The main source of hydration should be non-carbonated mineral water. It contains no calories but is rich in minerals like calcium, magnesium, potassium, and chlorine, maintaining the body's electrolyte balance. Additionally, because it is non-carbonated, it does not cause bloating or affect digestion.

It is important to drink potable water from safe sources to reduce the risk of infections or other conditions. For example, well water is not recommended for consumption.

Tap water goes through treatment plants, making it potable. However, it is recommended to use filtration devices to remove unwanted substances accumulated while passing through pipes.

A good strategy to get used to drinking more fluids is to always have a bottle of water with you.

Certain foods are also excellent sources of hydration. Most fruits and vegetables contain over 90% water and are low in calories. The most water-rich are cucumbers, zucchinis, peppers, tomatoes, watermelon, citrus fruits, lettuce, eggplant, celery, pineapple and berries.

Soups, broths and liquid dairy products (kefir, drinking yogurt, milk) also provide high amounts of water.

On the other hand, you can opt for other healthy homemade drinks like lemonade.

If you drink beer or soda when you're thirsty, your body will still be poorly hydrated.

Many commercially available drinks, though they seem refreshing, do not actually hydrate the body. On the contrary, some increase diuresis and dehydration, such as those containing alcohol or caffeine (energy drinks).

Additionally, commercially available drinks often contain harmful ingredients, such as excessive sugar, glucose-fructose syrup, additives (colorants, flavorings) and are high in calories. Sugars consumed in liquid form cause rapid increases in blood glucose as they are quickly absorbed. Therefore, they are contraindicated for individuals with altered glucose metabolism (prediabetes, diabetes mellitus). Carbonated drinks also cause bloating and digestive discomfort.

Drinks that should be limited, consumed as rarely as possible, or avoided altogether are:

• Commercial sodas, carbonated or non-carbonated (including teas);

• Energy drinks;

• Alcoholic beverages;

• Sweetened or flavored milk.

Electrolyte drinks for athletes are a good option to rapidly rehydrate the body under dehydration conditions (such as for performance athletes and people experiencing diarrhea). However, except for individuals engaging in very intense sports, these drinks should not become a habit as they contain glucose.

Read also "How to recognize 'hidden' sugar sources. Why you should read the nutritional label".

If you're used to sodas but have decided to avoid them and drink healthier liquids, here are some ideas for delicious and refreshing summer drinks.

You need still mineral water, citrus juice (lemons, limes, oranges), a little honey or a calorie-free sweetener (such as stevia). For flavored lemonade, crush a handful of berries, a small slice of watermelon/cantaloupe, a bit of mango or any other juicy fruit to taste.

For a more intense flavor, add a few fresh mint leaves. You can also add ice cubes or crushed ice.

Ginger drink

Mix a tablespoon of grated ginger and 250 ml of water well with a blender. Strain the liquid through a sieve. Add a little honey, ice and lemon juice to taste. Enjoy a refreshing, spicy drink rich in health-beneficial antioxidants.

Cold teas

Prepare infusions from your favorite herbs, such as ginger tea, mint, chamomile, echinacea, berry or others, then let them cool and store them in the fridge. When consuming, you can add ice cubes and a dash of honey.

Additionally, you can enjoy a range of benefits for the body related to the bioactive compounds in these plants.

But beware! Some medicinal plants may have contraindications or interact with certain medications.

Fruit-infused water

If you like flavored water, fruit-infused water is a suitable drink for you. All you need to do is slice fruits (kiwi, strawberries, oranges, to taste) and add them to a glass of still water. You'll enjoy a subtle and refreshing flavor while staying properly hydrated.

Fermented drinks

Fermented refreshing drinks are not only perfect for hydration during the hot season but also an excellent source of probiotics (beneficial bacteria).

Fermented drinks you can try:

• Braga – based on wheat bran;

• Kombucha – based on green tea;

• Socata – based on elderflowers.

It is advisable to make them yourself at home from traditional recipes or opt for artisanal variants made by local producers. Avoid adding excessive sugar or opt for sweetening with fruits like dates.

Cold milk with honey and cocoa

You need just 250 ml of milk, a teaspoon of cocoa and a teaspoon of honey.

Along with a few whole-grain sugar-free biscuits, this drink, rich in calcium and antioxidants, is a delicious and refreshing snack, perfect when you're craving something sweet. It can also be consumed at breakfast, along with other foods.

If you aim to lose weight, it's good to opt for semi-skimmed milk.

Besides the drinks mentioned above, it's a good idea to include in your menu a range of water-rich dishes. Along with simple dairy products, soups and fruits and vegetables consumed as they are, you can try the following:

Smoothies with vegetables and fruits

A healthy snack idea is a smoothie. It can be made from different combinations of fruits or fruits and vegetables. Simply chop the fruits/vegetables, pour in water according to the desired consistency and blend them.

Combination ideas:

• Banana and mixed berries;

• Banana and strawberries;

• Banana and apple;

• Kiwi and strawberries;

• Peach and apricots;

• Beetroot, carrot and apple;

• Celery and apple;

• Spinach, blueberries and banana.

You can also add some oats, raw seeds, avocado, peanut butter or a few nuts, but keep in mind that these increase the calorie count. Mint or cinnamon can be used for flavor.

In any case, smoothies should not be consumed excessively as they contain calories and sugars (naturally present).

Cold soups

In the hot season, you can enjoy a nutritious and delicious cold lunch of Spanish origin, such as:

• Salmorejo – a cold cream soup often consumed by Spaniards in the summer.

• Blend well 700 g of ripe tomatoes with 140 g of breadcrumbs/toasted bread without crust, 80 ml of extra virgin olive oil, a garlic clove, a tablespoon of Sherry vinegar, ¾ teaspoon salt, a pinch of pepper and 80 ml of water. Once you have a smooth cream, let it cool in the fridge for at least an hour;

• Gazpacho – another type of cold soup originating from traditional Spanish cuisine. Blend well 1 kg of ripe tomatoes with a small peeled cucumber, a medium green bell pepper, half a small red onion, 2 garlic cloves, 3 tablespoons of extra virgin olive oil, a teaspoon of salt, half a teaspoon of pepper, 2 tablespoons of Sherry vinegar, half a teaspoon of ground cumin and a thick slice of bread without crust soaked in water. Chill in the fridge for at least 3-4 hours before consuming.

So, now that you have so many ideas at your disposal, make sure to stay hydrated enough this summer and follow a balanced diet.