Everyone has probably heard that you should drink at least 2 liters of water a day. But is that really enough in the summer? No! When temperatures are high, you should drink significantly more water.
However, it’s not enough to focus solely on the amount of fluid you drink. To ensure your body stays well-hydrated in the summer, it also matters what you drink, how you spread out your fluid intake throughout the day, and what your diet looks like. Let’s take a closer look at the topic of “hydration in the summer”!
The Most Important Things at a Glance: Drinking in the Summer
- It’s about more than just counting liters: In hot weather, during sports, or when working outdoors, your fluid needs can quickly rise to 3 liters or more.
- Drink Before You Get Thirsty: The sensation of thirst often signals a fluid deficit too late. It’s crucial to drink regularly throughout the day.
- The right temperature: Room-temperature or cool drinks are easier on the stomach in hot weather than ice-cold beverages.
- Hydration Through Diet: Water-rich fruits and vegetables, such as cucumbers and watermelons, are ideal for maintaining your fluid balance.
- Replenishing lost minerals: Heavy sweating causes the body to lose important electrolytes, which should be replenished through food or high-quality dietary supplements.
How much should you really drink in the summer?
According to the German Nutrition Society (DGE), adults should drink 1.5 to 2 liters of fluid daily. However, this baseline applies to moderate temperatures and a sedentary lifestyle. On hot summer days, during sports, or while doing physical work outdoors, your fluid needs can quickly rise to 3 liters or more.
The tricky part is this: Thirst isn’t a reliable early warning sign. It often doesn’t set in until the body is already dehydrated. Many people also don’t feel thirsty until it’s too late. That’s why you shouldn’t rely on your thirst—you should drink regularly throughout the day, even if you don’t feel thirsty.
But how can I tell if I’ve drunk enough? A simple self-test is to check the color of your urine: If it’s light yellow or even almost colorless, then everything is fine. Dark yellow, on the other hand, is a sign that you need to drink more.
What’s the best thing to drink in the summer?
Water is and always will be the best drink for you—preferably mineral water with a good amount of sodium, magnesium, calcium, and other minerals. Variety is also important. The more interesting and varied your drinks are, the easier it is to drink enough.
These drinks are a good choice:
- Water doesn’t have to be bland! Add some flavor with lemon slices, currants, melon chunks, cucumbers, or herbs!
- Light fruit-flavored drinks made with fruit juice and mineral water also help meet your fluid needs.
- If you’re looking for a little more variety, you can try unsweetened herbal or fruit teas —they’re also great served cold.
Speaking of cold: You should be careful about drinking ice-cold beverages in hot weather, no matter how refreshing they may seem. The cold stimulus in extreme heat can put a strain on your stomach and also increase sweating. Cool to room-temperature drinks—and in some cases even warm ones—are often the better choice.
What role does food play in hydration?
How much you should drink in the summer also depends on what you eat throughout the day. Foods high in water content can be a big help. Fresh fruits and vegetables contain plenty of water, which helps you stay properly hydrated.
Here are a few examples: Cucumbers and watermelons are more than 90 percent water. Tomatoes, peaches, bell peppers, and strawberries also provide plenty of fluids, as well as valuable minerals and vitamins. Take advantage of the full summer selection of fresh, water-rich fruits and vegetables!
When can dietary supplements be beneficial?
People who sweat a lot, exercise frequently, or are unable to maintain a balanced intake of minerals in their daily lives may benefit from dietary supplements. Here’s why:
Increased sweating in the summer doesn’t just cause plain water to evaporate; minerals are also lost this way. Drinking regularly alone isn’t necessarily enough to compensate for this loss. That’s why you should make sure to replenish your body’s minerals through what you eat and drink. Dietary supplements containing calcium, magnesium, and other minerals—such as those available in our Dr. Rilling Healthcare Shop—can be a practical everyday aid, especially during the hot summer months.
How can you make sure to drink enough?
Simple routines can help: Drink a glass of water first thing in the morning after you wake up, place a water bottle on your desk as a visible reminder, and treat yourself to water-rich fruits and vegetables instead of dry snacks! Apps can also be a big help. They remind you regularly to drink something.
Try out different tips and routines and see which ones work best for you!
