Drink more water in hot weather. Warm weather is blissful, is not it? Cold water drinking. Then you can finally lie in the sun on the beach or chill out on a terrace. But in the meantime we sometimes forget to drink water. How much water should we drink when it is so hot? How much water you need to drink per day varies from person to person and depends mainly on your weight and body type. "The exact amounts of water vary, but active adults must drink between 2 liters and 4 liters of water," says Lauren Minchen, a nutritionist, at The Huffington Post. Although that also depends on several factors, such as temperatures and how much you move. Apparently your water intake in the summer should be even higher if you practice sport regularly. "Your muscles need more water to function properly and maintain mass." Your body is working very hard to keep cool by sweating, "said Amy Shapiro, another dietician." It's important to replenish the water that we lose if we sweat to prevent dehydration. "According to Shapiro, one of the best ways to achieve this is to drink enough water before you are really thirsty. Bottled water, Tap water or Filtered water.
Now we are there! The dietitian recommends to drink half of your body weight (lbs and not in kg) in grams of water. Caution! Shapiro does talk about weight in pounds and not in kilograms, but we will convert it for you. If you weigh 180 pounds (= 81.65 kilograms), you should drink 90 ounces (2551.46 grams) of water daily, ie 2.55 liters. But by transforming this formula, you could also say that you can divide your weight in kilograms by 32,02. Just check: if you weigh 81.65 kilograms and divide by 32.02 you also get 2.55 liters. The De Mayo Clinic in England also recommends approximately the same quantities. They say women should drink 2.7 liters of water a day and men 3.7 liters. Just keep in mind that this is a target figure. It may well be that you have to drink more or less water. There is not only a difference between men and women. How much water you need to drink also depends on the temperatures, how much you move, your diet and even your age. According to Andrea Moss, a nutrition coach, we get less thirsty as we get older. "Our thirst mechanism is getting weaker as we get older."
Apparently the color of your urine could tell a lot about your water intake. Both dietitians say that urine should be about the color of lemonade. If it is darker, you should drink more water. Sometimes certain ailments can also show that you are dehydrated. For example, fatigue, dry skin, muscle cramps, constipation and dizziness can be indicators of dehydration.
If you do not like to drink a lot of water, you can of course also eat foods with a high water content. Can food influence your sleep. Think of fruits and vegetables such as watermelon, cucumber, celery, broccoli and spinach. According to Shapiro, a bouillon-based soup or gazpacho would also help hydrate.
Make sure you stay hydrated!