Stay hydrated! How to protect yourself from dehydration in summer

Stay hydrated! How to protect yourself from dehydration in summer

The importance of adequate fluid intake is often underestimated, especially in the summer months. The body requires water to function optimally, and fluid requirements can increase significantly during heat, physical activity, or special health circumstances. Loud Radio Hochstift The German Nutrition Society (DGE) recommends a daily water intake of around 30 milliliters per kilogram of body weight. For an average person weighing 70kg, this is equivalent to around 2.1 liters of water. However, various factors can increase this need.

The needs primarily include intensive physical activity, hot temperatures, dry air and a diet rich in salt. Health conditions such as fever, vomiting or diarrhea can also increase water needs. Ivo Grebe, a leading nutrition expert, suggests that healthy adults should plan on drinking an additional 500 milliliters of water for every five degrees Celsius increase in outside temperature.

Awareness of dehydration symptoms

Dehydration often manifests itself through physical symptoms such as dizziness, weakness, reduced performance, headaches and muscle cramps. Visible signs include chapped lips, dark urine, sunken eyes and dry mucous membranes. A simple skinfold test can help check fluid status: if the skinfold on the forearm remains, this indicates dehydration. Unfortunately, the feeling of thirst often only becomes apparent when you are already slightly dehydrated, which increases the risk of unknowingly drinking too little. AOK informs that the first step to take if dehydration is suspected is simply to drink.

Water should be consumed in small sips and at rest, especially if you lose fluids through sweating or diarrhea. In addition, foods such as pretzel sticks, rusks or bananas can help replenish the electrolyte balance.

Prevent overwatering

Despite the importance of adequate fluid intake, caution is also advised. Too much fluid in a short period of time – around five liters – can lead to overhydration, which is also a health risk. Symptoms of water intoxication include cardiac arrhythmias, water retention and headaches. If people are severely dehydrated, especially in vulnerable groups such as small children, older people or patients with previous illnesses, medical help should be sought immediately. Doctors can, for example, provide fluids and electrolytes through infusions and monitor circulation. If in doubt, an ambulance is the fastest way to get urgent medical help.

To ensure you drink enough, habits can be established. A few practical tips include drinking a glass of water in the morning, being intentional about how much you drink for the day, placing a glass of water within sight, and setting hourly reminders to drink. Ingredients with high water content such as cucumbers or melons should also be incorporated into the daily diet to meet fluid needs and support health.