As the weather warms up, our fluid needs naturally increase. Hotter days, more time outdoors and higher activity levels mean we lose more fluid through sweat, often without realising it. Add in the summer holiday period, social events and increased alcohol intake, and staying well hydrated can become even more challenging. The good news is that hydration doesn’t need to be complicated. A few simple habits can make a big difference.
Why hydration matters
The human body is made up of around 50-80% water, so fluid intake plays a key role in keeping things functioning well. Adequate hydration supports digestion and helps prevent constipation, maintains healthy kidney function, assists with nutrient transport throughout the body, and supports saliva production and oral health.
Being well hydrated also supports concentration, energy levels and brain function and to helps regulate body temperature. For those who are physically active, hydration is important for exercise performance, recovery and reducing injury risk, particularly in warmer weather.
How much fluid do you need?
Fluid requirements vary between individuals, but as a general guide, most adults need around 30-35 mL of fluid per kilogram of body weight per day. Requirements may be higher if you are exercising regularly, spending more time in the heat, or sweating heavily.
Fluid doesn’t only come from water. Drinks such as milk, tea and coffee, along with foods like soups and yoghurt, all contribute to daily fluid intake.
A simple way to check hydration is by looking at urine colour. Pale yellow to clear urine usually indicates good hydration, while darker urine can be a sign you may need more fluids. Other signs of dehydration can include headaches, fatigue, dizziness, dry lips, poor concentration and feeling generally flat.
Hydration during the holiday period
During summer and holiday periods, alcohol intake often increases. Alcohol has a diuretic effect, meaning it increases fluid loss and can contribute to dehydration, especially when combined with heat and sun exposure.
This doesn’t mean you need to avoid alcohol altogether, but it does mean being a little more mindful. Alternating alcoholic drinks with water, choosing lower-alcohol options, and drinking extra fluids before bed and the next morning can help reduce dehydration.
Simple ways to stay hydrated
Because thirst isn’t always a reliable indicator, building hydration into your routine can help ensure you’re drinking enough. Some practical strategies include:
- Starting your day with a large glass of water after waking
- Carrying a reusable water bottle and refilling it regularly
- Keeping a jug or glass of water nearby as a visual reminder
- Flavouring water with citrus, berries, cucumber or mint
- Including herbal teas or chilled teas depending on the weather
- Choosing sparkling water if it feels more enjoyable
- Increasing fluids when consuming caffeine or alcohol
- Eating water-rich foods such as melon, citrus, berries, cucumber, tomato and leafy greens
The takeaway
Hydration doesn’t need to be perfect to be effective. Small, consistent habits can go a long way in supporting energy, digestion and overall wellbeing, particularly during warmer months and social periods. If you’re unsure whether you’re meeting your fluid needs or want personalised advice, a dietitian can help tailor strategies to suit your lifestyle.
For personalised support tailored to your unique dietary requirements, don’t hesitate to book a consultation with one of our wonderful Accredited Practising Dietitians here.
Written by Maddy Raymond, Accredited Practising Dietitian.