Is Water Alone Enough to Keep Us Hydrated During the Summer Months?
With the arrival of summer and high temperatures, special attention should be paid to proper hydration of the body. In addition to adequate fluid intake, it is also important to ensure sufficient intake of micronutrients, vitamins, and minerals.
A dynamic lifestyle and high temperatures lead to increased sweating, which causes the loss of essential electrolytes that need to be replenished. Regardless of whether we feel thirsty or not, sufficient fluid intake is key to preventing dehydration, especially during hot summer days. For optimal hydration, drinks that are easy to consume, have a pleasant taste, and contain a balanced amount of vitamins and electrolytes are recommended.
“Dehydration slows down the function of all organs and systems in the body, and its symptoms vary depending on the severity. Most commonly, these include headaches, fatigue, drowsiness, general weakness, digestive problems, as well as difficulties with concentration and memory. Proper and sufficient intake of fluids, along with essential vitamins and minerals, can significantly contribute to maintaining the body's vitality, strengthening the immune system, improving metabolism, and overall well-being, especially in people who lead an active lifestyle, but also in those who spend more time indoors,” explains Associate Professor Dr. Srđan Marković, gastroenterologist and specialist in internal medicine at KBC Zvezdara.
Sodium, magnesium, calcium, potassium, and chlorides are the most important electrolytes, minerals essential for life. They contribute to the normal function of muscles and the nervous system, as well as to normal metabolism and energy production. In addition to minerals, vitamins also play a crucial role in maintaining health. They support the immune system, growth, and development, and many physiological processes in the body cannot take place without them.
A lack of electrolytes and vitamins, as well as dehydration, can lead to muscle weakness, fatigue, and exhaustion, and in extreme cases—especially at high temperatures—even to loss of consciousness. Dehydration occurs when fluid loss from the body exceeds intake.
“Fluid loss most commonly occurs due to diarrhea, vomiting, and sweating that increases in high external temperatures, even in the absence of intense physical activity. On the other hand, dehydration can also occur when fluid intake is reduced, either due to a weak sensation of thirst or reduced appetite, as water is also taken in through food. Certain illnesses and conditions, such as infections accompanied by fever and increased sweating, as well as chronic diseases like diabetes—especially diabetes insipidus—also increase the risk, as they involve greater fluid loss. Older individuals are also at risk because they often have a weakened sense of thirst, making them particularly vulnerable during high temperatures. Additionally, diets that involve reduced fluid intake, elimination diets, and alcohol consumption, which has a diuretic effect, can further contribute to fluid loss. Lastly, weather conditions also play a significant role. Extreme temperatures, especially when accompanied by high humidity, present an additional challenge for the body. People sensitive to weather changes are especially affected by these shifts, and if they do not adjust in time, the risk of dehydration is high,” emphasizes Dr. Marković.
According to him, early symptoms of dehydration include dry mouth, a feeling of fatigue, dizziness, and a reduced amount or darker color of urine. By recognizing these signals and acting in time, complications can be avoided.
“For rehydrating the body and restoring energy, water alone is not enough. More effective rehydration is provided by drinks that contain a combination of carbohydrates, vitamins, and electrolytes. These have been proven to delay the onset of fatigue better than plain water because they replenish everything lost through sweating. Numerous rehydration products are available on the market that contain combinations of electrolytes, vitamins, and carbohydrates, including practical forms like effervescent tablets, which allow for easy and quick use. These products are simple to prepare, absorb quickly, and are therefore effective. Their advantage is that they dissolve easily in water, have pleasant flavors like lemon or cola, and are suitable for use at home, at work, during travel, or physical activity. Some of them also contain caffeine, which can help with alertness and mental clarity during the day,” says Dr. Marković.
According to him, by incorporating these drinks into the daily routine, the body receives not only water but a complete set of support that helps maintain balance in the organism. Whether you’re training, walking, at the pool, beach, work, or in the car – hydration that refreshes, remineralizes, and energizes is your true ally during summer, but also throughout the year. It is also extremely important to pay attention to how drinks are stored after preparation.
“If the drink is not consumed immediately, it is recommended not to store it in plastic, but in suitable thermos bottles that maintain temperature and protect the drink from external influences. This prolongs its freshness and preserves its nutritional properties,” advises Dr. Marković, adding that it is important to choose bottles that are BPA and phthalate-free, as this further contributes to the safety of the contents.
