heathy eating & wellbeing

Hydration in the summer

Hydrate your body in the summer!

Within a 24-hour we expel about 2.5 liters of water through breathing, urine, sweat and feces. Since our body has the ability to store water, this quantity should be replenished during the day.
Moreover, the hot summer days increase our body temperature thereby exposing our bodies to risks such as cramps, heat exhaustion, and even cardiac arrest.

With increasing temperature the risk of dehydration is high. Symptoms of dehydration should be treated very carefully especially for groups of people that are most vulnerable such as:
• Young children
• Elderly
• People with chronic illness, particularly people who use diuretics have increased chances of dehydration.

Symptoms of dehydration

Mild dehydration: thirst, headache, weakness, dizziness, fatigue, tiredness, drowsiness.
Moderate dehydration: dry mouth, little or no urea, slowness, tachycardia, dry skin.
Further dehydration: excessive thirst, no urea, rapid breathing, change in mental state of a person, feeling chills, clammy skin.
• 20-30% of the total water that our body needs comes from our food intake.
• 70-80% from beverages (all types, not just water).
But this always depends on the diet that one chooses, the time of year, the weather conditions and the degree of physical activity of the person.

8 essential tips to ensure proper hydration of our body during the summer months!

• Drink plenty of fluids! All drinks consisting of 85-100% water help moisturize our body such as water, juices, soft drinks, iced tea, milk, even coffee.
• Avoid alcoholic beverages, especially during the day and during your stay in the sun.
• We are cautious about our weight, the first 1-2 days if we gain or lose a little weight probably it’s due to fluids.
• Choose foods high in water content such as fruits and vegetables and limit those that are rich in fats and sugar.
• Avoid exposure to hot and high temperatures.
• If you are exposed to sunlight then wear a hat and light clothing.
• Reduce the intensity and duration of physical activity.
• If you are taking medication ask if there is a risk of dehydration


Nicoletta Konstantinidou
Nutritionist (BSc, Hons)
Member of the Cypriot Association of Dieticians and Nutritionists (CyDNA)

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