Beat the heat: Drink more water this summer

KATHMANDU: As temperatures soar and sunny days become the norm, health experts are urging people to stay vigilant about one of the simplest yet most crucial aspects of summer wellness—staying hydrated.

With the intense heat of summer putting additional stress on the body, drinking plenty of water is more important than ever.

A Natural Shield Against Dehydration

Water makes up about 60% of the human body and plays a vital role in nearly every bodily function. In summer, as people sweat more to regulate their body temperature, fluid loss increases significantly.

Without replenishment, this can quickly lead to dehydration, a condition that ranges from mild fatigue to severe complications like heat exhaustion or heat stroke.

Cooling the Body from Within

Sweating is the body’s natural air-conditioning system, and water is its fuel. When temperatures rise, the body sweats to cool itself through evaporation.

Without enough water intake, this process becomes less effective, putting people at risk of overheating.

Drinking sufficient water throughout the day helps maintain a stable internal temperature, making it easier to cope with scorching weather.

More Than Just Hydration: Skin, Digestion, and Mental Clarity

While the most immediate benefit of drinking water is hydration, the ripple effects go far beyond that. In the heat, skin tends to become dry and irritated more easily. Water helps to maintain the skin’s elasticity and moisture levels, giving it a healthy glow even during the hottest months.

Hydration also plays a critical role in digestion. “Water aids in breaking down food and absorbing nutrients, and it helps prevent constipation—something that can become more common when people are dehydrated.”

On a mental level, dehydration has been linked to mood swings, poor concentration, and headaches. A study published in the Journal of Nutrition found that even a 1-2% decrease in hydration can significantly impair cognitive performance.

A Boost for Active Lifestyles

Summer is often a time for increased physical activity—whether it’s jogging, hiking, or just spending more time outdoors. Physical exertion, combined with hot weather, leads to greater fluid loss.

Drinking water before, during, and after any activity is essential to keep muscles functioning, prevent cramps, and maintain stamina.

Easy Tips to Stay Hydrated

• Carry a reusable water bottle and sip regularly.

• Eat water-rich fruits and vegetables like watermelon, cucumber, and oranges.

• Avoid excessive caffeine and alcohol, which can have dehydrating effects.

• Add a pinch of salt and a splash of lemon for natural electrolytes, especially after sweating heavily.

The Bottom Line

As the mercury rises, so does the importance of proper hydration. Water is more than a thirst quencher—it’s a vital part of staying healthy, alert, and comfortable during the summer months.

So whether you’re enjoying a sunny day at the beach or working in an air-conditioned office, don’t forget to reach for that glass of water. Your body—and mind—will thank you.