Discover how to adhere hydration routine on different climate & activity. Smart hydration tips will ensure you stay healthy, increase energy & avoid dehydration

The blood of health is water. It helps in keeping your cells in good operation, body temperature, digestions, cushioning of joints and clearance of toxins. However being hydrated does not necessarily mean drinking eight glasses of water a day, your body needs water in great amounts and greatly depend on the weather, activity, the food you eat and even your body structure.

The following guide offers a suggestion of how to be more specific to your location and activity level, whether you live in a moist city by the seashore, a cold city in the mountain or you go to the gym every day.

Water is lost by the body through sweat, breathing and urine continually. The rate of water loss is, however, affected by external factors that include temperature, humidity and altitude and internal factors which include intensity of exercise and metabolism.

The system of hydration cannot be one size fits for all, as:

• The amount of water a runner in humid Chennai loses is more than that which is lost by a person sitting in an air-conditioned office in Delhi.
• A trekker in Ladakh at high altitude will require more fluids to counter the increased rate of breathing and dry air.
• In cold weather, an office employee may be at risk of overhydration in case he or she drinks much water without sweating.
• Knowing such differences will assist you in hydrating wisely to avoid dehydration as well as hyponatremia (overhydration that dilutes the electrolytes).

With the introduction of climate-specific tips it would be useful to revise the principles of hydration.

1. Water Balance

The state of hydration is determined by the ratio of water intake (drinks and food) to water loss (sweat, urine, and respiration). Dehydration is caused by the excess of the loss over the intake, resulting in fatigue, headache, muscle cramps and lack of concentration.

2. Electrolytes Matter

It is not just about water, but hydration is also about the electrolyte balance. Nerve and muscle activity is controlled by such electrolytes as sodium, potassium, magnesium and chloride. Unreplenished heavy sweating may cause imbalance particularly in hot environment or during endurance activities.

3. Hydration from Foods

Food can be close to 20-30 per cent of daily fluid intake. Fruits such as watermelon, oranges, cucumber and tomatoes contain the necessary electrolytes and are hydrating naturally.

In hot and humid weather, sweat does not evaporate easily, hence your body does not cool easily. The loss of water and electrolytes increases.

Hydration Challenges:

• Sweating too much on the skin surface leads to loss of electrolytes.
• Fatigue, dizziness or cramps
• May have threat of heat exhaustion or may be heatstroke.

Hydration Tips:

• Start your day with water: Take 1-2 glasses of water in the morning as it is necessary to replace the water lost during the night.
• May follow the Sweat Rule: Like Drink 200 to 300ml of water per 30 minutes of outdoor play.
• Include Electrolytes: Substitute regular water with lemon water + pinch of salt, coconut water or ORS solutions when you are sweating a lot.
• Avoid sweetened or soda of any kind: They can aggravate dehydration through the effects of diuretics.
• Try to eat hydrating foods viz. cucumber, watermelon, oranges and buttermilk etc.
• Check regularly the Urine Color: If it is Pale yellow then “hydrated”. Dark yellow then “drink more water”

Sample Hot Climate Routine:

• Morning(7 AM): 2 glasses water and light breakfast.
• Mid-morning Coconut water or infused water (mint- lemon).
• Lunch: Buttermilk + salad with a high content of water.
• Afternoon: 300 ml of naked water every hour.
• Evening Walk/ Workout: 400 ml of electrolyte water.
• Night: 1 glass of water prior to sleep.

When it is hot and humid (such as in the desert or dry states such as Arizona or Rajasthan), the moisture in the air evaporates at a higher rate than normal (even though you may not feel sweaty).

Hydration Challenges:

• Breath loss is not noticed.
• Dry skin, lips and throat
• Due to low sweat, fatigue and dehydration.

Hydration Tips:

• Do not take large gulps of beverages but small ones.
• It maintains the level of hydration and prevents rapid urination loss.
• Wet air (in case of indoor) with moisture: Indoor plants or a humidifier should be used in order to reduce dryness.
• May add soups: Rehydrating and calming solutions also restore the electrolytes.
• Infuse flavor in water: The inclusion of fruits and herbs promotes the regular intake of sipping.
• Balancing the caffeine: Please restrict to 1 to 2 cups of coffee daily, caffeine has a low level of dehydration.

Sample Dry Climate Routine:

• Morning 2 glasses of warm water and lemon.
• Breakfast: Fruits (banana, orange or spinach) Smoothie.
• Noon: take in water at regular intervals (after every 20 minutes) (150 ml).
• Lunch: Dal or Lentil soup consisting of vegetables.
• Evening time: May either have herbal tea or coconut water.
• Night schedule: an amount of one glass of warm water before going to sleep.

During cold weather, human beings do not feel as much thirsty yet the body still loses the fluids due to respiration (breathing warm air in and out) and indoor heating.

Hydration Challenges:

• Reduced thirst sensation
• Dry air enhances water loss by the respiratory.
• Skin dehydration

Hydration Tips:

• Warm your water: Take water which is relatively warm or herbal infused so as to promote consumption.
• Don’t rely on thirst: Create some reminders to take water after every short while even when you are not thirsty.
• Consume fluids that are hydrating in winter: Broths, herbal teas, cooked vegetables and citrus fruits contain retention of hydration.
• Limit alcohol and caffeine: They both raise the amount of urine and result in dehydration.
• Use moisturizers: Hydration does not only begin within the body, the skin also needs to be hydrated.

Sample Cold Climate Routine:

• Morning: 1 glass of warm lemon water.
• Breakfast: Oatmeal with fruits.
• Mid Morning time: Herbal tea may be taken (made of ginger or tulsi)
• Lunch: Lentil broth or warm soup.
• Evening: 1 – 2 glasses of water in the process of relaxation.
• Night: before sleeping: Chamomile tea.

The higher the altitude (more than 2500 meters) the lighter and drier is the air and the higher the breathing rate is thus causing additional fluid loss.

Hydration Challenges:

• Dehydration in a short period of time caused by dry air.
• Urinary urgency (because of acclimatization to the altitude).
• Risk of altitude sickness

Hydration Tips:

• Eat more than you think: 4-5 liters of soups, teas and juices a day
• Add electrolytes and carbohydrates: Energy is maintained with the help of energy drinks or diluted fruit juices.
• Consumption of alcohol is to be avoided at all costs: It only worsens the dehydration and elevation sickness.
• Consume food with high water content: Stews and porridge and cooked vegetables keep one hydrated.
• Hydration packs during the trekking: Drink in small portions rather than swallowing huge portions.

The amount of hydration required is also dependent on your activity level.

Sedentary Lifestyle

• Days off or when one is at the office: Take 2 glasses of water upon waking.
• Sip 1 glass every 2 hours.
• Noon and afternoon Halfway through the afternoon add herbal tea or lemon water. Target: 2 to 2.5 liters/day

Moderate Activity

Do you walk or do light exercises every day:

• 2 glasses before breakfast
• 1 before and after workout
• Sip all day Goal: 2.5 to 3 liters/day

Intense (Sportspeople or Gym Lovers)

In case of extreme exercise or prolonged exercise:

• Pre workout: 500 ml 12 hours to work out.
• During exercise: 150 to 200 ml after every 20 minutes.
• Post exercise 700 ml of electrolyte beverage. Target: 3 to 4.5 liters/day

When to Add Electrolytes

• Sweat heavily
• Work out for over 60 minutes
• Live in a hot climate
• Feel dizzy or weak

The most appropriate natural electrolyte drinks are:

• Coconut water
• Lemon water mixed with honey and salt.
• Buttermilk
• Watermelon or orange juice
• ORS packets at exposure to heat.

Smart Hydration Habits

• Have a reusable water bottle.
• Take a shower at the beginning and the end of the day.
• Consume fruits and vegetables on a daily basis.
• Drink at a slow pace rather than swallowing.
• Do not take too much alcohol or sweetened beverages.
• Keeping track with phone notification.
• Substitute the fluids that get lost to any physical activity.

Hydration does not simply involve taking water but it does mean knowing what the body requires in a particular climate and level of activity. Attend to the signals of your body, to the balance of the electrolytes, hydration should be a part of your wellness plan.

Whether you are on the desert, or in the mountains, whether you are well hydrated or not, it is the most efficient and painless way of aiding metabolism, mood and longevity.

FAQs:

Q1. So that climate influences how much water we require why?

Ans. Water is lost to the body in form of sweat, breath and urine. This loss is greater in hot, wet, or dry climates and more fluids are required to increase balance and inhibit dehydration.

Q2. What are the indicators of whether I am taking adequate water or not?

Ans. Test the urine color that is in you, It ought to be light yellow. The darker tones refer to dehydration. The other symptoms are fatigue, dry mouth, headache and dizziness.

Q3. Does excessive drinking of water cause any harm?

Ans. Yes. Provided you drink a lot of water, but do not replace electrolytes, overhydration or hyponatremia will take place and dilute sodium levels in your bloodstream. This may lead to confusion, weakness or even serious health problems.

Q4. Which is the most effective hydration plan of hot and humid weather?

Ans. Take 3.5-4.5 liters per day, use electrolytes and fruits such as watermelon or cucumber and drink them little by little throughout the day rather than downing them.

Q5. Is there an elevation effect and air travel effect on fluid requirements?

Ans. Yes. The altitudes and cabins of an airplane are drier causing water to get dehydrated faster. Consume more water and should not take alcohol or caffeine on flights or treks.

Link to my other posts :

• Millet Recipe – a big nutrition – lovelyhealthtips2025.com
• 8 best ways to Improve Lifespan & Healthspan – lovelyhealthtips2025.com
• How food affects mental health with healthy mind? – lovelyhealthtips2025.com
• Substance Abuse in Adolescent with Best Prevention
• Worm Infestation in children : Proven Strategies to Minimize the Risk

References from other sources, you may refer:

• How much water should I drink a day? – Harvard Health
• Physical activity guidelines 2020: comprehensive and inclusive recommendations to activate populations – The Lancet
• Water: How much should you drink every day? – Mayo Clinic
• Harvard Catalyst Informatics
• How much water should you be drinking each day? – Harvard Health
• Stay Hydrated At Every Age: Recommended Water Intake Guidelines Revealed By Dietitian – NDTV Food
• Water Intake, Water Balance, and the Elusive Daily Water Requirement – PMCWater Intake, Water Balance, and the Elusive Daily Water Requirement – PMC
• iris.who.int/server/api/core/bitstreams/1135af28-f2ca-40a0-9221-808fdd3e9134/content
• Influence of Physical Activity and Ambient Temperature on Hydration: The European Hydration Research Study (EHRS) – PMC

Thanks and Regards.

About the Author – “Mr. Bibhu Ranjan Mund”, Master in Public Health (MPH) from IIHMR University, Jaipur (Rajasthan) has experience of 18 years in Public Health activities. Through “Lovely Health Tips-2025”, we share the evidence & experienced based health & wellness guides with solutions for every day well-being. More from Author

Disclaimer

This information is suggestive only and not a replacement for medical advice. For more detail, please visit to my website as mentioned below:

Lovely Health Tips — 2025