How To Stay Hydrated and Nourished in Summers
Healthy Living

How To Stay Hydrated and Nourished in Summers

Kaynat  Khan profile Authored by Kaynat Khan on 9 Apr 2014 - 14:13.

With rising mercury levels and scorching summer heat, staying hydrated and nourished is a must, to wade through the summer. Water accounting for 70 percent of an adult’s lean body mass and 75 percent of an infant, explains the importance of staying hydrated always, especially in summers. The proper balance between water and the electrolytes in our bodies actually determines the functioning of our human system, including the nerves and muscles. 

Ways to stay hydrated:

  • Consuming water is the best way to stay hydrated as it does not provide any empty calories, does not harm your teeth, clears body’s toxins, carries nutrients to cells, removes waste products from the body and regulates our body’s temperature. Our brain contains 73 percent water, so poor hydration can affect its functioning. We don’t have real water storage in our body, so it must be replaced regularly by water from our diet.
  • Milk provides water and is a useful source of nutrients. It is recommended for adults and older children to opt for low fat varieties. It is suitable to have flavored toned milk or low fat buttermilk than aerated drinks.
  • Coconut water is a great option if one is calorie conscious as it has low calorie count. It helps in reducing blood pressure, weight loss and skin care.
  • Fruit juices provide some vitamins and minerals along with some soluble fiber. It is advisable to consume whole fruits than fruit juices, as whole fruit can give more nutrients and roughage. Fruits like watermelon, papaya, sweet lime, apple and banana have high water content.
  • Consuming tea and coffee with low fat milk is helpful too as they provide certain flavanoids and antioxidants. It’s a common misperception that coffee, tea, and other caffeine containing drinks are dehydrating.  While it’s true that caffeine can have a diuretic effect but the water these drinks provide is greater than the fluid lost through urination.
  • Certain vegetables have high amount of water like lettuce, ash gourd, tomato, spinach, cucumber, zucchini and broccoli. Having them in the form of salads or soups can help one to get maximum nutrients.


The requirement of water depends on a person’s age, weight and life style and the climate in which he/she's is living. Adults should consume 1 litre of water for every 1000 kcal in their diet whereas infants should consume 1.5 litres/1000 kcal.

Fluid requirement (sedentary individuals) per kilogram of body weight:



Fluid ml/kg


10 years old children

Young adults

Older adults

Elderly adults (>65 years)

Adults (by environmental temperature)












During summers an addition of 500ml of fluid requirement is essential for an individual.

Fluid requirement for an exercising individual is different. For someone who is involved in weight training should calculate the water intake by 40 x Dietary Protein (gms). Athletes should consume the following types of fluids depending on the intensity of exercise:

Intensity of exercise

Type of Fluid

Moderate training of less than one hour in moderate temperature conditions.


High intensity or long duration (>1 hour) training or exercise in adverse environmental conditions.


Endurance training or event.


 Plain Cool Water


Cool Water with electrolytes (isotonic) [optional- small quantities of glucose to stimulate glucose absorption].


Sports Drink (in cool water) supplying an isotonic electrolyte concentration with 6-8% carbohydrates.



Despite of consuming enough water and fluids, if one observes the following signs in their body: headaches, dizziness, drowsiness, muscle cramps, nausea and vomiting, darker urine, dry mouth, chills and dry or flushed skin; all these signs indicate dehydration, so it’s time to hydrate yourself. Whether you drink water or have fluids or watery foods, the thumb rule is staying hydrated and nourished - find a way that suits you the most.



*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.