The importance of hydration for health and performance 

Summer not only brings sunny days and warm temperatures, but also presents a special challenge for our body. Fluid intake, in particular, plays a key role in maintaining health and optimizing performance during the hot season. Rising outside temperatures, sweating, and increased physical activity lead to a higher fluid requirement. Failure to adequately meet these requirements not only risks dehydration but also impairs physical and mental function. In this article, we will take a closer look at the importance of adequate fluid intake in summer, explain the factors that influence fluid requirements, and offer practical tips for optimizing hydration. 

Why is drinking enough water so important in summer?  

In summer, the body's need for fluids is particularly high. The human body is made up of approximately 60% water, and this water plays a crucial role in maintaining numerous biological processes. Fluids are necessary to regulate body temperature, transport nutrients, excrete waste products, and keep the metabolism running efficiently. 

Sweating is the body's natural response to high external temperatures. The body releases sweat, which evaporates , absorbing heat and thus cooling the body. Sweating is the body's most important mechanism for regulating body temperature and preventing overheating . However, this process consumes a significant amount of fluid. If we don't drink enough, we can't adequately replace the lost fluid, which can lead to dehydration. 

Symptoms of dehydration and their effects  

• Even mild dehydration can significantly impair performance and overall well-being. Initial symptoms include :
• Thirst , fatigue , headache , dry skin and dry mouth , hoarse voice and inferior concentration .
• Severe dehydration can lead to : 
• Dizziness , nausea , circulatory problems and even heat stroke may occur, which is a medical emergency.
• Older people, children and athletes are particularly at risk in this regard, as these groups have a higher fluid requirement and are less able to regulate their fluid intake independently. 

How much should you drink in summer? 

The optimal amount of fluid to drink depends on various factors, including body weight, activity level, climate conditions, and health status. A general recommendation for daily fluid intake is approximately 2.5 to 3 liters per day, although this should be slightly exceeded during the hot summer months. Those who are physically active or spend extended periods in the sun should drink even more. 

Another important aspect is that water isn't the only thing that contributes to hydration. Water-rich foods—such as fruits, vegetables, or soups—also play a role. Water-rich foods like melons, cucumbers, and citrus fruits are especially helpful in maintaining fluid balance.