How to Ensure Proper Hydration During Heatwaves
David Janitzek
2026-03-24
7 min. read
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Ensuring appropriate hydration of the body enables it to better cope with all challenges. It is important to ensure a sufficient intake of fluids during both the summer and winter seasons, but special attention should be paid to days when the temperature is higher than usual.
The fundamental role of water in human physiological function: essential mechanisms and consequences of hydration imbalance
Water constitutes an indispensable component of the human body, comprising approximately 75% of total body mass in newborns and declining to roughly 50–60% in adults, with a progressive reduction observed with advancing age (Łubkowska, 2016). It fulfills irreplaceable roles in regulating metabolic processes, including the facilitation of enzymatic reactions, maintenance of thermoregulation, and the transportation of electrolytes and nutrients via the circulatory and lymphatic systems. Adequate hydration is furthermore critical for musculoskeletal system efficiency, influencing connective tissue elasticity and the transmission of neural signals. Insufficient fluid intake—particularly under conditions of elevated physical exertion or high ambient temperatures—may result in dehydration, manifesting as cognitive impairment, diminished physical performance, and, in extreme cases (exceeding 20% loss of total body water), life-threatening complications (Skotnicka et al., 2016). Conversely, excessive water consumption, though less common, can induce a state of overhydration, characterized by hyponatremia (reduced blood sodium concentration), tissue edema, and elevated arterial pressure, which in severe instances may also prove fatal (Okręglicka et al., 2017).
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