Dehydration is common in summer... Is it enough to only drink water when you're thirsty?

Risk of hypotension and shock... You need to drink 1.5 to 2 liters of water a day

The weather has been consistently above 30 degrees Celsius. It's a time when the body sweats a lot. Exposure to the hot sunlight or exercising not only causes sweating but also increases water loss through rapid breathing and skin evaporation.

According to data from the Korea Disease Control and Prevention Agency, the human body is composed of approximately 60 to 70% water. Water plays a role in the composition and function of the entire body, including blood, the heart, liver, muscles, and cells. Medically, it is a common consensus among experts that an adult should drink about 30 milliliters of water per kilogram of body weight daily, which amounts to approximately 1.5 to 2 liters per day.

Dehydration is a condition caused by a lack of fluids. Symptoms vary depending on severity and include thirst, decreased urine output, fatigue, dryness of the skin and mucous membranes, muscle weakness, muscle cramps, headache, dizziness, low blood pressure, coma, and shock.

According to academic research, even a 1-2% deficiency in body water compared to usual can cause thirst if bodily functions are normal. This indicates that our body is gradually becoming dehydrated. Mild dehydration is characterized by a weight loss of about 3-5%, with urine volume maintained, but the skin becomes tense. Moderate dehydration occurs when weight decreases by 6-9%, leading to dry skin and mucous membranes, decreased urine output, lowered blood pressure, and increased heart rate. Severe dehydration involves a weight loss of over 10%, resulting in hypotension and shock, with almost no urine output and impaired consciousness, creating an emergency situation.

Soft drinks say 'NO'... Caffeinated beverages like green tea and coffee are also 'too much is as bad as too little'

Therefore, it is necessary to drink enough water and pay more attention to hydration during the summer. The World Health Organization (WHO) recommends that adults consume at least 8 cups of water per day (1 cup = 200 ml). This is because approximately 1.5 liters of water are excreted through urine, and about 1 liter is expelled through sweat and respiration, excluding urine. Considering that the amount of water intake from food is typically 1 to 1.2 liters, it is essential to supplement more than 1.5 liters of water daily beyond meals.

When losing more fluids due to exercise or heat-related illnesses, a greater amount of fluids is needed. However, drinking alternative beverages with many additives such as sugar, caffeine, and sodium instead of water is not advisable. Caffeinated drinks like coffee or green tea have strong diuretic effects, and excessive consumption can actually lead to dehydration. Carbonated drinks are high in calories due to excessive sugar (such as sugar), and can worsen thirst, so caution is necessary. Drinking broth during meals to intake fluids can also have the counterproductive effect of consuming large amounts of salt or fat, so it should be avoided.

When entering a state of chronic dehydration, you may not feel thirst properly. Therefore, it is best to develop the habit of drinking water regularly, even if you do not feel thirsty. Drinking small amounts of water frequently is a fundamental rule to prevent dehydration and avoid fluid deficiency.

Drinking a large amount of water at once can negatively affect the heart and kidneys... drink small amounts frequently.

The type of hydration is important. Cool cold water is absorbed quickly and helps regulate body temperature. When you feel thirsty or show signs of dehydration, slightly salted water or sports drinks are more effective in alleviating symptoms than plain water.

Drinking a large amount of water quickly when thirsty can easily put a strain on the heart or kidneys. Such excessive fluid intake can dilute the sodium in the blood and dilute body fluids (electrolytes), potentially causing a decline in bodily functions. Drinking a lot of water increases urination, so people with kidney disease should consult a doctor about the amount and method of fluid intake.

It takes at least 20 minutes after drinking water for it to be fully absorbed into the body. Water consumed when feeling thirsty may feel cool, but it does not immediately regulate the concentration of blood or bodily fluids.

It is advisable to drink 150 to 200 ml of water at intervals of about 20 minutes during outdoor activities or exercise, even if you do not feel thirsty.