It’s summer, and we often don’t realise we need to drink more water to avoid dehydration. Dr Suranjit Chatterjee, senior consultant, internal medicine, Indraprastha Apollo Hospitals, tells us how much water an average office-going person should drink daily during summer. “During the summer months, an average office-going person should aim to drink around 2.5 to 3.5 litres of water daily, depending on body size, activity level, and environmental conditions. Even if one spends most of the day in an air-conditioned environment, the body loses water through sweat, urine, and even breathing. Commuting, walking between locations, or spending brief periods outside in the heat increases water loss. Listening to your body’s cues—like dry mouth, fatigue, or darker urine—can help guide your hydration needs.”
What other drinks are recommended for hydration?
Besides water, drinks like coconut water, buttermilk, lemon water, herbal teas, and fruit-infused water are excellent choices for staying hydrated. These beverages not only replenish fluids but also provide essential electrolytes like potassium, sodium, and magnesium, which can be lost through sweat. Freshly made juices (without added sugar) and soups can also contribute to daily fluid intake. Avoid sugary sodas and energy drinks, which can do more harm than good in terms of hydration.
What about tea and coffee?
Tea and coffee, while hydrating to an extent, should be consumed in moderation due to their caffeine content, which can act as a mild diuretic and increase urine output in some people. However, studies suggest that moderate caffeine intake (3-4 cups of coffee or tea a day) doesn’t lead to significant fluidloss in habitual drinkers. Herbal teas without caffeine are a safer and more hydrating alternative during hot weather.
What are some unknown signs of dehydration we should be aware of?
Lesser-known signs of dehydration include bad breath, dry or sticky mouth, dizziness, headaches, constipation, muscle cramps, and fatigue. Some people may also experience mood swings, difficulty concentrating, or sudden sugar cravings due to an imbalance in electrolytes. Skin losing elasticity or eyes appearing sunken are more advanced signs. These symptoms can often be overlooked or mistaken for other conditions, which is why it is important to consciously monitor fluid intake.
Can dehydration be deadly?
Yes, severe dehydration can be life-threatening. When the body loses more fluids than it takes in, it leads to an imbalance of electrolytes and can impair organ function. In extreme cases, dehydration can cause heatstroke, kidney failure, seizures, or hypovolemic shock, all of which require immediate medical attention. Vulnerable populations such as the elderly, children, and individuals with chronic illnesses are particularly at risk during the summer months.