Body hydration during hot days

Body hydration during hot days

During hot days we are supposed to remember about proper body hydration. How much water we should drink? What can be consequences of body dehydration? This article brings all the key answers.

Water, water, water…

Water is rich in electrolytes, i.e. ions of calcium, sodium, potassium and magnesium. Electrolytes are responsible for regulation of blood and nervous systems. Proper body work requires appropriate concentration of electrolytes.

When human body lacks potassium, there may appear cramps, blood pressure lowers and heart works improperly. Lack of potassium can effect in tiredness, headaches and drowsiness.
Sodium is responsible for optimal blood pressure. Calcium coordinates nervous system and muscles work. When human body lacks magnesium, there can be problems with blood caking and cramps.

What are optimal numbers for electrolytes in human body?

Proper numbers:

  • Calcium: 100 mg/l,

  • Potassium: 156 mg/l,

  • Sodium: 3250 mg/l,

  • Magnesium: 24 mg/l.


Dehydration of a human body can be very dangerous and shouldn’t be neglected, especially among children and elders. It is interesting that dehydration may happen not only during a hot summer, but also in winter due to different illnesses attacking our bodies.

Causes of dehydration can be fiver, diarrhoea, vomits as well as kidney illnesses. In summertime it is especially easy to dehydrate a body. When we sweat due to hot weather, we lose litres of water, what is a natural cooling process.

In winter on the other hand, we can dehydrate while breathing, because we are giving up our heat with a steam.


Dehydration symptoms

First symptoms of dehydration are tongue and oral cavity dryness, thirstiness, far less frequent urination (urine is dark yellow), smaller appetite, gassy stomach and drowsiness.

Another symptoms appear after we ignore these first ones and do not supply our body with water. Then come fiver, skin dryness, lesser sweating, less elastic skin, faster heartbeat, eyeball tension decrease.

Next there can appear significant blood pressure decrease (orthostatic hypotension – while standing), shivers and even black out.

How much liquids do we need to drink?

To count minimal liquid requirement for your body, you should multiply 30 ml times your bodyweight. For example, a person with bodyweight of 65 kg should daily drink at least 1950 ml of water (or other liquids).

However, during summertime when it is really hot, we should drink a lot more of liquids, more or less 250 ml for every degree above 37° C. It is also important to supply minerals, especially potassium and sodium, so as to prevent yourself from any lacking.

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