Water Intake and Self-Care

The Hydration Equation: Navigating Water Intake and Self-Care During Summer

18/4/2024: Keeping hydrated and taking care of yourself becomes more important when the summer sun rises. Our bodies need water at an exponential rate when it’s hot outside. The question remains, though which type of water—hot, cold, or room temperature—is best for staying hydrated in the summer? To maintain our best health, how much water should we be consuming?

The Temperature Debate

The debate between hot and cold water consumption during summer is as old as time. Some prefer the refreshing chill of cold water, while others lean towards the soothing nature of a warmer sip. Scientifically speaking, the benefits of both are quite distinct. Cold water is known for providing immediate refreshment and has been shown to cool down the body more quickly, making it a favorite among athletes and those engaged in physical activity. On the other hand, warm water aids digestion detoxifies the body, and has a calming effect on the nervous system.

Recommended Water Intake

When it comes to how much water one should drink, the numbers can vary based on individual needs and environmental factors. Generally, it’s recommended that men consume about 13 cups (100 ounces) and women about 9 cups (74 ounces) of total beverages per day, which includes water. However, these recommendations can increase if you’re active, live in a hot climate, or are at a higher altitude. For those spending time outdoors or engaging in exercise, drinking at least 8-10 glasses (64-80 ounces) of water per day is advisable, and this amount should be increased to compensate for excessive sweating.

Self-Care and Hydration

Hydration is a cornerstone of self-care, especially during the summer months. It’s not just about the quantity of water but also about the quality of your overall self-care routine. Here are some tips to ensure you’re taking care of yourself in the heat:

  1.  Stay Cool: Seek shade and wear breathable clothing.
  2.  Mind Your Diet: Incorporate hydrating foods like cucumbers, watermelon, and strawberries into your meals.
  3.  Exercise Smart: Avoid the midday sun for outdoor activities and opt for morning or evening sessions.
  4.  Rest and Recharge: Ensure you’re getting enough sleep to allow your body to recover.
  5.  Sun Protection: Always apply sunscreen and wear hats or sunglasses when exposed to direct sunlight.
  6.  Listen to Your Body: Take breaks and hydrate if you feel overheated or fatigued.


Whether you choose cold or warm water, the key is to listen to your body and hydrate according to your needs. Remember, water is not just a summer fling; it’s a year-round commitment. So, fill up your bottle, take a sip, and embrace the warmth of the season with the coolness of your drink. Stay hydrated, stay healthy, and enjoy the vibrant summer days with care and comfort.

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