As temperatures climb, hydration shifts from a wellness nice-to-have to a daily essential. It is easy to underestimate your needs in South African heat, whether you are working from home, running errands or spending time outdoors. Here is a clear plan to keep fluids steady, avoid the mid-afternoon slump and feel better all day.
How much water is enough?
Use two litres a day as a practical baseline, then adjust for your size, activity and climate. Many adults feel best closer to 2.7 litres a day for women and around 3.7 litres for men, with extra on hot or very active days. What matters most is consistency. Start with a glass on waking, then sip regularly rather than gulping a large amount once and calling it done. Your body regulates temperature, digestion and energy far better with a steady flow.
Hunger or thirst?
Thirst is often mistaken for hunger, especially in the afternoon. If you are reaching for a salty snack, have a glass of water first and wait a few minutes. You may find the urge eases once you rehydrate.
What counts towards your intake
Plain water remains the gold standard, but other drinks contribute. Unsweetened black tea, coffee and herbal infusions such as rooibos can count, though it is wise to keep coffee to about four cups a day. Smoothies can help if you build them around water, ice and water-rich fruit rather than fruit juice. Kombucha can contribute too if sugar levels.
Hydrating foods to add to your plate
Around a fifth of daily fluid can come from food. Prioritise high-water produce such as cucumber, watermelon, lettuce and oranges. Balance the day by easing up on dehydrating choices like very salty snacks, heavily processed foods and energy drinks high in caffeine or sugar.
Make the habit stick
Hydration is learned behaviour, so make it easy. Keep a reusable bottle within reach, set phone reminders and flavour water with lemon, mint or cucumber if that helps you drink more. Link sips to anchors you already do, such as after brushing your teeth, before each meal and every time you return to your desk. In peak heat, carry a small bottle on short trips as well as long ones.
Signs you are under-hydrated
Low energy, headaches, dry mouth, darker urine and feeling unusually hungry can all signal you are behind on fluids. Aim for pale straw-coloured urine through the day. If you are exercising, replace both water and electrolytes, especially after long sessions in the heat.
A simple day plan
Begin with a glass on waking. Keep water at your side and sip throughout the morning. Have another glass with lunch. Top up mid-afternoon, particularly if you are reaching for snacks. Drink again with supper and take a few sips in the evening, leaving enough time before bed if you wake at night.
Bottom line: steady hydration is one of the simplest ways to boost energy, focus and overall comfort in summer. Keep water close, eat water-rich foods and pace your intake through the day so your body never has to play catch-up.
Compiled by Jade McGee
First published on Woman and Home
Also see: Discover why electrolytes are important – even when not dehydrated
