In the summer months, it's not wise to wait for thirst to remind you. The first signs that the body is lacking something are not always obvious – sometimes they appear as headaches, fatigue, or even irritability. And what do the grandmothers say? If you're nervous, drink a glass of water: maybe you're not cranky, just thirsty.
How much water do you really need?
You've probably heard of that famous advice: 8 glasses of water a day. But is that really enough? According to the Institute of Medicine (IOM) in the US, an adult male should consume about 3.7 liters of fluid daily, and a woman around 2.7 liters. This means that the average man needs almost four 1-liter bottles of water in a summer day, while a woman needs slightly less.
Interestingly, about 20% of this amount comes from food. So - even if you feel like you're not drinking enough, you might already be getting your share of water from soups, vegetables, or fruits.
What happens when you don't hydrate in time?
When we're thirsty, it means we're already slightly dehydrated. It's not just a dry mouth and feeling, it's a sign that the blood is becoming thicker, the heart beats faster, and the brain doesn't function as it should. According to some research, even 1–2% loss of body fluid affects our mood, concentration, and even memory.
At moderate temperatures and normal activity, an adult loses about 0.5 to 1 liter of fluid daily just through sweating. But if you're running, exercising in the sun, or doing physical work outside, these numbers quickly increase to 3–4 liters of fluid loss in just one hour! So, it's often not enough to drink only when we're thirsty.
The body is water – literally!
Believe it or not, the average human body is composed of over 60% water. In men, this percentage is slightly higher because they have more muscle mass (and muscles contain more water than fat), in women it's slightly lower but still high. Children are even more watery, with their bodies being up to 70% water!
And this tells us one thing: without water, the body doesn't function. Just as a mill can't run without a river, a person can't function without fluid.
Foods that hydrate you
Folk wisdom says that summer salads are light not only due to calories but because they refresh the body. Science agrees with this:
- Cucumbers contain up to 95% water – almost like liquid in solid form!
- Watermelon, the summer sun among fruits, contains about 92% water and some sugar for energy.
- Strawberries, celery, lettuce, spinach, zucchini, tomatoes, and bell peppers also contain over 90% water.
- Oranges, apples, peaches, and pineapples have between 85–89% water content.
- Even dairy products, like yogurt, cottage cheese, or skim milk, contain surprisingly high amounts of water – between 75% and 85%.
- Many forget that a cup of soup counts as a glass of water. So if you're not a fan of drinking, indulge in it more often.
Don't like water? You're not alone...
Tasteless water is almost like a punishment for some. But luckily, there are natural ways to add some freshness to it:
- Place a slice of lemon, orange, or strawberry in a glass of water.
- Add some fresh mint – just like our ancestors did in the Mediterranean.
- Cucumber water is also a great refreshment – a slice of cucumber and some dill leaves work against heat and bloating.
- Herbal teas are another natural way to consume more fluid – especially if you chill them and drink them as a natural cold beverage. Peppermint, elderflower, chamomile, or linden are known helpers for heat-related issues and tension.
Fluid is not only in the bottle, it's also on the plate
Instead of forcing yourself to drink liters of water, try the following:
- Have a fruit smoothie for breakfast made from fresh peaches, yogurt, and a spoonful of honey.
- For a snack, enjoy grapes or a handful of berries – there's almost no more natural hydration.
- Lunch should include a large salad, maybe with added chunks of watermelon or oranges – a real vitamin bomb with water included.
- Dinner? A light vegetable soup that refreshes and soothes you before going to bed.
Special advice for the elderly and children
The elderly often don't feel thirst as strongly as younger people. This means that dehydration can quickly and quietly sneak up on them. With children, the problem is the opposite – they play, jump around, and forget to drink.
Therefore, it's extremely important to offer them fluids in a form they enjoy: juices from real fruits, cold soup, fruit ice cubes, and even homemade frozen watermelon sticks.
What do the studies say?
According to the European Food Safety Agency (EFSA), more than 20% of Europeans do not reach the recommended daily fluid intake. The American CDC (Center for Disease Control) reports that every third adult drinks less than 1 liter of water daily, which is significantly insufficient.
A study by Harvard University has shown that even mild dehydration reduces cognitive abilities by up to 25%, which means you'll think slower, forget more, and give up faster.
And one more interesting fact to end with ...
When once they researched how people in arid regions replace water in Russia, they found that they prepare fermented milk with salt and herbs, which acts as a natural electrolyte. Similar drinks are also known in India and Persia – all with one goal: to refresh the body and replace the lost fluids.
It's worth remembering...
Summer is a time for joy, sun, fun, and movement. But it's also a time when the body needs more care than usual. So don't forget, fluid is not only in a glass, it's also on a plate. Let your meals not only be tasty but also refreshing. This way, you'll take care of your health, well-being, and clarity – all at once.
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