The Weather Has Warmed Up; Pay Attention to Water Intake!

As summer approaches, many of us think about vacations, sunshine, the sea, and enjoying time outdoors. However, with rising temperatures, our need for one of the body’s most basic necessities—water—also increases significantly. Unfortunately, many people neglect to drink enough water in the summer despite sweating more, which can lead to various health problems.

In this article, we will explain why water consumption becomes more important in the summer, how much water you should drink, signs your body is dehydrated, and practical tips for increasing your water intake.

Why Do We Need More Water in Summer?
In the summer months:

Sweating increases,

Water loss through respiration rises,

Evaporation of fluids from the skin occurs due to sun, sea, and pool exposure.

All these factors cause the body to lose more water than usual. As hours without water increase, you may experience:

Fatigue,

Headache,

Loss of concentration,

Dry skin, and

Constipation.

Moreover, people who do not drink enough water are at higher risk of heatstroke and sun allergies, which are common in summer.

How Much Water Should You Drink Daily?
General recommendation:
About 1 liter of water per 30 kg of body weight. For example, a 60 kg person should drink about 2 liters, and an 80 kg person should consume approximately 2.5–3 liters daily.

However, in summer:

People who exercise,

Those who sweat a lot during the day,

Those working outdoors, or

Those who drink a lot of coffee or tea,

may need to increase their water intake by 20–30%.

What Are the Signs of Dehydration?
Your body shows water deficiency through:

Dark-colored urine,

Dry mouth,

Dizziness,

Fatigue,

Weakness,

Loss of skin elasticity.

If you notice any of these signs, review your daily water intake immediately.

Don’t Think “I Only Have to Drink Water”
While pure water is the ideal fluid source, some people find it difficult to drink enough water. Here are some alternatives to increase your fluid intake during summer:

High-water-content fruits and vegetables like cucumber, watermelon, melon, lettuce, and zucchini,

Herbal teas (especially warm mint-lemon or chamomile),

Mineral water (pay attention to sodium content),

Flavored detox waters (with lemon, cinnamon, mint, or strawberry slices).

Tips to Remember Drinking Water
If you often forget to drink water, try these:

Make it a habit to drink a glass of water first thing in the morning,

Set hourly water reminder alarms on your phone,

Carry an attractive and practical water bottle with you,

Flavor your water with fruits and fresh herbs to make drinking more enjoyable,

Create a water drinking station at home or work.

Who Should Be Especially Careful?
These groups need to be particularly mindful of their water intake in summer:

People who exercise regularly,

Pregnant and breastfeeding women,

Those with diabetes, kidney stones, or blood pressure problems,

Children and the elderly,

People with low blood pressure complaints.

For these groups, water is not just a need, but a foundation for maintaining health.

Conclusion: The Secret to Summer Health is Water!
The brightness, beauty, and vibrancy of summer are only possible with a healthy body—and the body’s greatest need is water. Remember, when you feel tired, the first thing you should do is not reach for a cup of coffee, but drink a glass of water. Beauty, energy, healthy skin, and a sharp mind all begin with sufficient hydration.

Do yourself a favor this summer and don’t neglect your water intake…

Specialist Dietitian Tünay Tuğcan
Nutrition and Diet Expert