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Why Water Intake Matters during Summer

by Maha Khan

Ah, the balmy days of summer are here. Sunny days, lemonade, balmy breeze- that is what would make an ideal summer day. Well, not if you live “In the City by the Sea,” as Kamila Shamsie calls it. Or any part of the country where the mercury is soaring. One needs to up one’s water intake in order to make it through the summer months in good health. Water sustains life. The human body is composed of 70 percent water. This colourless, odourless liquid performs a number of important functions. It facilitates the lubrication of joints, transports nutrients around the body and aids with digestion.

Recommended Water Intake

According to the Mayo Clinic website, the daily fluid intake is 15.5 cups or 3.7 litres for men and 11.5 or 2.7 litres for women. This however applies to those living in temperate climates.

According to a Huffpost article, 2 to 4 litres for active adults is a good general benchmark to strive for. However, individual water requirements can vary from person to person.

Not drinking an adequate amount of water can lead to a host of adverse consequences.

Disturbs Cell Function

When the sun sizzles up the temperature, it is very important to up our water intake water in order to prevent dehydration. While suffering from this condition, a person loses fluids and body salts.  Humans lose fluids through perspiration, breathing and urination. One needs to replenish the fluids lost by replacing them with adequate water intake. When we don’t drink enough water it impairs bodily functions that require water in order for the body to carry them out effectively. The body ends up drawing water from the cells which not only end up shriveled and dehydrated but also stop performing their functions effectively. It poses a major health risk if left unattended.

Decline in Urination

Another side effect of not drinking enough water is a decline in the frequency of urination. This occurs because in order to to compensate and function your kidneys start to retain fluid. The result? Your trips to the loo become significantly less. This is not good news as it increases the risk of developing a urinary tract infection. Without sufficient fluid intake your body lacks the ability to get rid of toxins and bacteria effectively.


Fatigue and sluggish energy levels go in tandem with not drinking an adequate amount of water. According to the Healthcare Associates of Texas, your heart has to work extra hard to transport oxygen and nutrients to your organs if there is a loss of fluids in the body. This occurs because blood volume decreases which propels the heart to exert more in order to carry nutrients. As the body tries to cope with the lack of water, one becomes prone to experience fatigue and exhaustion.

Sluggish Bowel System

Drinking water is vital for maintaining a healthy digestive system. Constipation is another undesirable side effect of not drinking enough water. Your stool gets dehydrated in the colon and becomes hard. When your body lacks water your bowel movements become sluggish.

Heat Exhaustion

Heat exhaustion can arise from insufficient water intake. It may lead to heat stroke if left unattended. Symptoms of heat exhaustion include head ache and nausea. Individuals might also experience cramps and shallow breathing. Rehydration is the need of the hour for those suffering from heat exhaustion.

Nothing beats a tall glass of water when it comes to beating the summer heat. However, milk and fresh fruit juices can also be taken in moderation. Also learn to make these 4 Nutritional Tonics to Boost your immunity.




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