Already a few weeks of summer have passed. Heat and summer go hand in hand, and so does the need to stay well hydrated. Quenching thirst is as essential as breathing. And, when the thermometer rises to around 30 degrees Celsius, the need for water increases. Knowing how to prevent dehydration is a key part of staying healthy and energized.

The body is made up of 60-70% water. The quantity of water that we need depends on several factors. In general, we need around 2. 5 litres per day, of which a litre and a half (6 cups) can come from various liquids (water, herbal teas, coffee, fruit juices, soups). The rest (1 litre) can come from foods rich in water (fruits and vegetables).

Obviously, these are ballpark figures only. The recommended quantities are a reference level for consumption and must be adapted based on one’s age, gender and weight, the temperature outside, and internal body temperature (physical activity effort, fever, etc).

The golden rule is the following: aim to drink sufficiently, regularly, and especially during periods of intense heat. Some suggest to drink water when you’re thirsty, when you’re not thirsty, and in between! Your body will process and filter off the excess. That said, don’t go overboard.

Here are a few tips to consistenty meet your water needs:

- Don't wait until you’re thirsty to drink water. Once thirsty, you can already be experiencing mild dehydration.
- Drink consistently during the day, not only with meals and snacks.
- Keep a bottle of water on hand at the office or where you work and play. If you like, add a little flavour (slice of lemon or lime); be careful of flavoured waters that can be high in sugar.
- Choose decaffeinated drinks to help maintain good hydration.
- Be sure to drink water when you wake up in the morning because the body dehydrates during the night.
- Raise your water consumption during heat waves, a fever, physical activity, in air conditioned locations, and at high altitudes (for example, when you take a flight).
- Finally: be aware that water is a natural appetite suppressor, and the lack of water can lead to over eating.

There’s an important link between good health, healthy eating and hydration. Severe dehydration can lead to very serious health problems, so we mustn't ignore it.

Excuse me for a second while I go grab a glass of water. Are you drinking enough water?

Patricia

Keywords : drinking, heat, hydration, quenching your thirst, water

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