How much water do you really need in summer?

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SHIMONA SHARMA

The North News

Chandigarh, April 7

When the temperature climbs and the heat starts to sap your energy, your body sends out a clear signal: it needs water — and fast. The intense summer sun, dry winds, and excessive sweating can leave you feeling drained, dizzy, and dangerously dehydrated. But while plain water is essential, it’s not the only way to stay hydrated. On this World Health Day, we explore how much water your body really needs — and introduce a handful of hydrating drinks that go beyond the basics.

So, how much water do you really need?

The golden rule — 8 to 10 glasses a day — is a good starting point, especially in summer. That’s roughly 2 to 3 litres. But this number isn’t fixed. If you’re working outdoors, exercising regularly, or simply living through a blistering heatwave, your hydration needs increase significantly. And hydration isn’t just about water; it’s about maintaining your body’s delicate electrolyte balance — the sodium, potassium, and magnesium that are lost through sweat.

Sip smarter: Five summer drinks that replenish and revive

1. Coconut Water
Nature’s own electrolyte drink, coconut water is low in calories and high in potassium. With no additives and a mild sweetness, it’s ideal after a workout or any prolonged exposure to heat. Think of it as your all-natural sports drink — minus the sugar overload.

2. Lemon Water
Sometimes, the simplest things are the most effective. Lemon water provides a Vitamin C boost while gently detoxing your system. It’s light, refreshing, and easy to prepare — a glass in the morning can awaken both your body and taste buds.

3. Lassi
A staple in Indian homes, lassi isn’t just a tasty treat — it’s a gut-friendly coolant. Made from yogurt, this probiotic-rich drink helps regulate body temperature and aids digestion, making it a perfect lunchtime companion.

4. Watermelon Juice
Juicy, sweet, and packed with antioxidants, watermelon juice is summer in a glass. It’s more than just a thirst quencher — it’s a natural way to replenish fluids, improve digestion, and even protect your skin from sun damage.

5. Infused Water
Bored of plain water? Just add slices of cucumber, strawberries, oranges, or sprigs of mint and rosemary. Not only does infused water look beautiful in a glass, but it also encourages you to sip more often — keeping hydration exciting, not a chore.

The bottom line: drink before you’re thirsty

Thirst is a sign that your body is already dehydrated. To stay ahead of the curve, build hydration into your daily routine. Carry a reusable bottle. Set reminders. Choose drinks that nourish while they refresh. This summer, hydration isn’t just a health tip — it’s self-care. Because feeling energised, alert, and comfortable in the heat starts with something as simple as what’s in your glass.