How much water is needed in a hot environment?
Like most wellnessThere is no universal answer to these questions. Khonsari explains that “hydration needs vary from one person to another.” Although factors such as climate, body size and activity levels vary, she recommends “a general guideline” of 2.5 liters fluid per day for females and 3.5 liters daily for males.
Mohammed says that understanding your own physiology is more important than rigid rules when it comes to staying hydrated during the summer heat. It’s important to drink water before feeling thirsty. This is especially true in dry climates. For those who like to hit a target, the doctor shares a simple formula. “For each kilogram of your body weight, drink 35 milliliters.”
It’s important to note that it is not only about the amount of liquids you drink. Lamees Hamdan MD is an integrative medicine doctor and longevity expert. He says electrolytes and mineral play a crucial role in helping cells absorb water. It’s vital to replace the sodium and potassium that are lost when you sweat. Khonsari suggests adding electrolyte beverages or oral rehydration solution (ORS) to bottles when on the go. For those who are heading to tropical locations, coconut water can be a good choice due to its high electrolyte content.
According to Dr Mohammed, adding fruits and vegetables that are rich in water to your diet will contribute “20-30% of your daily hydration.” You can easily increase your body’s water level by choosing a salad for lunch that contains celery (95% of its water), lettuce (94%), cucumber (96%), and tomatoes (95%). She adds that mineral-rich foods like “leafy vegetables, nuts and seeds” can replenish magnesium and potassium.
Getty Images
How to increase your hydration level
You may be swerving from one point to another or chasing a bird. city break Keep hydrated to enjoy your vacation. A water bottle which can be filled throughout the day will help you to stay hydrated. Mohammed advises travelers to tie water consumption to certain activities. She recommends drinking one full glass after entering each museum or restaurant, before leaving your hotel, and after crossing a particular street.
