But how much water do you actually need to drink in a hot climate?
Like most wellness-related questions, there is not one universal answer. “Hydration needs vary from person to person,” explains Khonsari. While factors such as body size, activity level, and climate vary, “a general guideline is around 2.5 liters of fluid per day for women and 3.5 liters for men,” she advises.
Staying adequately hydrated in the heat “is less about rigid rules and more about understanding your individual physiology,” says Mohammed. The trick is always to drink before you feel thirsty, “especially in dry climates where you might not feel as parched as you actually are.” But for those who thrive off hitting an exact target, the clinician shares a simple formula: “For every kilogram of body weight, you should be drinking 35 milileters.”
Crucially, though, it’s not just about the volume of liquid you consume. “Electrolytes and minerals play a key role in helping your cells actually absorb water, which is where the real hydration happens,” says Lamees Hamdan, MD, an integrative medical doctor and longevity expert. With high levels of sodium and potassium lost through sweating, it’s important to replenish them. “Oral rehydration solutions (ORS) or electrolyte drinks can be helpful to do this as they can easily be added to a bottle when out and about,” says Khonsari. And for those jetting off to tropical destinations, coconut water is a sound choice thanks to its naturally high level of electrolytes.
In general, adding water-rich fruit and vegetables to your diet can contribute to “20 to 30% of your daily hydration,” says Dr Mohammed. By opting for a salad at lunch with celery (95% water), lettuce (94% water), cucumber (96% water), and tomatoes (95% water), you can increase your body’s hydration level without thinking too hard about it. Plus, consuming mineral-rich foods such as “leafy greens, nuts, and seeds can help to replenish magnesium and potassium,” she adds.
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Tips for increasing hydration levels
Whether you’re darting from sight to sight on a city break or soaking in the sounds of the waves as you sink into your summer read, staying hydrated is an important aspect of overall enjoyment. Carrying a water bottle that can be filled up throughout the day is a good start, “I often tell travelers to anchor water intake to specific activities,” says Mohammed. “Drink a full glass when you enter each museum, when you sit down for a meal, before you leave your hotel, after you cross a certain street,” she advises.