During the summer heat, the body works harder because it actively sweats to cool itself down. Along with sweat, we lose not only water but also important minerals—electrolytes—that are essential for the normal functioning of the heart, nervous system, and muscles. That is why, on hot days, it’s especially important to focus on proper hydration and promptly replenishing fluid losses.
This is according to the World Health Organization.
In hot weather, sweating is the body’s natural cooling mechanism. However, along with sweat, the body loses sodium, potassium, magnesium, and other electrolytes that help maintain fluid balance, ensure muscle contraction, and support the normal functioning of the nervous system. If losses become significant, weakness, headaches, dizziness, muscle cramps, and rapid fatigue may occur.
Experts emphasize that for most people, drinking clean water regularly is sufficient during normal daily activities. At the same time, people who spend long periods in the sun, work outdoors, exercise, or sweat profusely may need additional electrolyte replacement—through special rehydration solutions, sports drinks, or foods rich in essential minerals.
To maintain proper hydration, it’s important to drink water throughout the day without waiting until you feel very thirsty. It’s also advisable to limit alcohol and excessively sweet beverages, which can contribute to dehydration. It’s helpful to include vegetables, fruits, and other foods rich in natural electrolytes and high in water content in your summer diet.
Older adults, children, pregnant women, and people with chronic illnesses should be especially mindful of their well-being in the heat. If, after prolonged exposure to the heat, you experience severe dizziness, confusion, a high body temperature, or loss of consciousness, seek medical attention immediately, as these may be signs of heatstroke.
Photo: from open sources