How to Stay Hydrated and Beat the Heat This Summer

Staying hydrated is essential, especially in extreme heat. Even mild dehydration can set in before thirst is felt, with the body already losing around 1% of its fluids by that point. Drinking plain water remains the most effective way to quench thirst in hot weather. It absorbs quickly, contains no calories, and helps restore the body’s fluid balance. However, water alone does not fully replace lost electrolytes, which are also essential.

Experts advise sipping small amounts regularly throughout the day. Increasing fluid intake before, during, and after physical activity is also recommended. High-water-content fruits and vegetables can further support hydration.

Room-temperature or slightly chilled drinks are absorbed faster and quench thirst more effectively. Ice-cold water, on the other hand, may stress the body and increase the risk of catching a cold, according to Rospotrebnadzor. For variety, unsweetened green tea, fermented milk drinks, and low-sugar cranberry or lingonberry fruit drinks are also excellent choices. Proper hydration helps maintain comfort and health in high temperatures. Balancing water intake with electrolyte replacement and suitable drink temperatures ensures the body functions optimally. Simple adjustments to daily habits can make a significant difference.