Beat the heat: How much water do you need daily?

Daytime temperatures are rising steadily. In extreme heat, the body loses large amounts of water and minerals through sweat, leading to dehydration. Dehydration can also cause serious problems such as heatstroke. In this situation, drinking the right amount of water is essential to stay healthy.

How much water should you drink daily?
Generally, an adult should drink 3 to 4 litres of water per day. However, this amount may vary from person to person. Those who work long hours in the sun or engage in physical labour need more water than the average person.

Special attention should be paid to the amount of water for children and the elderly, as their bodies tend to become dehydrated more quickly.

Signs that your body is lacking water:
Urine colour becomes dark yellow
Mouth and lips become dry repeatedly
Dizziness, fatigue, and loss of energy
Skin becomes dry and rough

How much water to drink at one time?
According to doctors, instead of drinking large amounts of water at once to quench thirst, it is more effective to drink small amounts throughout the day. Going for long periods without water is harmful to the body. Before going out in the sun, drink at least one glass of water. Additionally, it is essential to always carry a water bottle.

What alternatives to water can you have?
If you do not enjoy drinking plain water repeatedly, you can drink coconut water, fresh fruit juice (without sugar), or lemon water. These help maintain the balance of essential minerals in the body along with hydration. However, it is best to avoid excessive tea, coffee or soft drinks in this heat, as they can cause further dehydration.