Hydration mistakes that leave your body prone to dehydration in summer

Maintain the habit of drinking water to prevent dehydration during hot days.

The body needs enough water to carry out hydration—that is, the addition of water molecules to organic compounds. When you drink enough water, these hydration reactions proceed more smoothly, helping to promptly replenish fluids for internal organs.

To protect their health on hot summer days, everyone should establish and maintain proper water-drinking habits.

How to properly hydrate your body every day

Many people nowadays still maintain the habit of only drinking water when they feel thirsty. However, experts advise drinking water before your body signals thirst, because by the time you start feeling thirsty, your body has already been dehydrated for quite some time.

According to Dr. Truong Hong Son, Director of the Vietnam Institute of Applied Medicine, to ensure that the body stays properly hydrated, we should drink water before feeling thirsty, because by the time the body feels thirsty, it is already dehydration. Therefore, it is essential to maintain the habit of drinking water regularly.

For the most effective rehydration, follow the 3 important principles below:

  • Take small sips throughout the day: Sipping water regularly throughout the day is the best way for cells to absorb water gradually.

  • Optimal fluid volume for rapid rehydration: In cases of exercise or strenuous activity causing heavy sweating, the optimal recommended amount of water to drink at one time is 400 ml. This amount of water facilitates rapid hydration without overburdening the circulatory system.

  • Choose warm or room-temperature water: In hot weather, chilled drinks are often the first choice for many. However, warm water or room-temperature water is actually better for the body.

Drinking water that is too cold causes the microvessels in the stomach and intestines to constrict, leading to mucosal ischemia, reduced digestive function, and decreased antibacterial ability of the intestinal tract. When drinking warm water, single water molecules easily permeate into cells to replenish lost water, helping relieve thirst faster.

A few tips to maintain a water drinking habit

The simplest way to ensure your body stays hydrated is to always carry a water bottle wherever you go, making hydration convenient whether you are sitting at work or on the go.

To avoid forgetting, make drinking water part of your routine at fixed times throughout the day until it becomes second nature:

  • Right after waking up in the morning: Drink a glass of warm water right away after waking up will help replenish water lost overnight, stimulate metabolism, cleanse the intestines, and bring a refreshing feeling for the new day.

  • Before main meals: Make a habit of drinking a glass of water about 30 minutes before each meal to ensure you always supply your body with at least 3 glasses of water a day. Drinking water before meals greatly aids digestion and helps the body flush out toxins more easily.

  • Do not drink water continuously: Develop the habit of drinking water regularly throughout the day, a small amount at a time (around 150 - 200 ml), instead of drinking a large amount at once.

According to Dr. Truong Hong Son, an average person needs to drink about 40 ml of water per 1 kg of body weight per day. For example, a person weighing around 60 kg needs to consume 2 to 2.4 liters of water daily. However, people with certain medical conditions should regulate their water intake according to their doctor's instructions.

Certain medical conditions such as fever, diarrhea, and vomiting cause rapid dehydration, requiring more frequent fluid replenishment. You can also rehydrate your body through your daily meals. For example, boosting green vegetables and fresh fruit will help the body replenish a large amount of natural water.