Hydration in the summer: way beyond just drinking water

The summer brings with it not only longer, warmer days, but also the inevitable need to keep ourselves hydrated. A good hydration goes beyond simply drinking liquids; it involves a broader understanding of how our eating habits can affect the general condition of our organism, including the need to ingest both liquids and foods that that include them. 

Avoiding the loss of water

Compensating for the loss of liquids is essential to maintain our wellbeing, particularly during the hot months, when we increase the loss of water through the skin, breathing and sweating. In addition to regulating our body temperature, correct hydration aids the transport of nutrients and the elimination of waste from the body. On the other hand, the lack of liquids in the body can lead to a state of dehydration that causes a series of symptoms, such as fatigue, headaches and muscle cramps. 

According to experts in nutrition, dehydration can have a significant impact on our health and wellbeing. In addition to the abovementioned symptoms, dehydration can cause irritability, a drop in concentration levels and reduced physical and mental performance. Therefore, it is crucial to keep ourselves properly hydrated, particularly during the hottest months of the summer, to prevent these adverse effects and guarantee that all our body functions work optimally.

It is essential to take into account that hydration requirements may vary according to gender and other individual factors. For example, according to the Institute of Medicine of the United States, the intake of liquids recommended for women is approximately 2.7 litres per day, while for men it is approximately 3.8 litres per day. These recommendations may vary according to age, the level of physical activity or environmental conditions, amongst other factors.

Fruit and vegetables: our greatest allies

In addition to drinks, many foods have a high water content and can contribute significantly to our daily liquid intake. Fruit such as watermelon, melon, strawberries or oranges and vegetables such as cucumbers, tomatoes and lettuce are all excellent options for keeping hydrated.  

These foods do not only provide water, but also the vitamins, minerals and antioxidants that are essential for our health. For example, oranges are an excellent source of vitamin C, while green-leafed vegetables, such as lettuce, are rich in magnesium and potassium. 

But take care! It is important to take into consideration that some foods and drinks could have the opposite effect and contribute to dehydration if they are taken in excess. This is the case of sugary drinks – fruit ices,  ‘horchatas’, ice-cream milkshakes, soft drinks, processed fruit juices and foods that are rich in salt, saturated fats or added sugars, which can increase the loss of liquids in the body. The high sodium content in processed foods can unleash dehydration if this is not compensated with a correct liquid intake. This means it is essential to moderate consumption and give priority to healthier options. 

In contrast, by taking advantage of foods and drinks that are rich in water, we can keep our body cool and energised even on the hottest days. Remember to be aware of your food choices and give priority to healthy options that help us to maintain an optimum water balance.