Thirsty in the Heat? Here's What Your Body Really Needs

When temperatures rise, your body’s need for fluids increases significantly. Not drinking enough can lead to circulation issues, lack of concentration, or even serious health problems. But how much water do you really need – and which drinks are best during hot weather?

How Much Is Enough?

On hot days, two liters often aren’t sufficient. Sweating can cause a fluid loss of 3 to 4 liters – especially during physical activity or exercise.
General rule of thumb: Drink enough to keep your urine light and clear.

The Best Thirst Quenchers

Water is unbeatable – feel free to add lemon, mint, or cucumber for flavor. Other good options include:

– Unsweetened herbal or fruit teas (also cold)
– Diluted juice spritzers (3 parts water to 1 part juice)
– Infused water with fruit, berries, or herbs

Avoid heavily sweetened soft drinks and alcohol – they actually dehydrate the body.

Better Lukewarm Than Ice-Cold

Ice-cold drinks cool you down only briefly. The body reacts by generating more heat, often leading to increased sweating and fluid loss.
Better choice: Drinks at room temperature or lightly chilled.

Too Much?

Healthy people don’t need to worry about drinking “too much.” Excess water is simply excreted by the body.
However: If you have pre-existing conditions (heart or kidney issues), consult your doctor beforehand.

Bonus Tip:

Water-rich foods like watermelon, cucumbers, or strawberries can also help you stay hydrated throughout the day.