Should you drink more water in the summer, or is it a myth? Check here if you're hydrating properly.

BarcelonaThe arrival of summer is inseparable from an unwelcome companion: sweat. With the heat, our body temperature rises, and to lower it, our glands secrete a fluid we call "sweat." To compensate for fluid loss and prevent dehydration, specialists recommend drinking more water. But how can we know if we're consuming enough?

Recommended water intake during the hot months

"It's recommended to drink between 1.5 and 2 liters a day, but during the hot months, your intake should increase to 2.5 or 3 liters," explains Lara Arnau, a dietitian-nutritionist at the Context center. In any case, the specialist insists on adapting the advice to individual needs and "listening to our thirst." Although everyone should drink more during hot weather, special attention must be paid to children and the elderly: "We must ensure they drink all the water they need, even if they don't ask for it."

Signs to detect dehydration

A good indicator is the color of the urine: "In general, it should be clear or light yellow. If it darkens, it could be a sign of dehydration," says Arnau. Other physiological signs should also be monitored: intense thirst, dry mouth, dizziness, fatigue, headache, and dry skin. In extreme cases, dehydration can lead to loss of consciousness.

Other sources of hydration beyond water

Hydration doesn't depend exclusively on water. Beverages like tea and coffee, due to their high water content, also contribute, as do fruits like watermelon, melon, or strawberries, and vegetables like tomatoes, cucumbers, and lettuce. Alcohol, on the other hand, dehydrates: "The diuretic effect of beer is much more potent than that of tea or coffee," warns Arnau.

Strategies to stay well hydrated

"Staying hydrated is essential and as simple as accompanying every meal with water and always carrying a bottle," recommends the nutritionist. And for the more absent-minded, there are mobile apps likeWater Reminderto remember.