Summer Hydration: Experts Reveal How Much Water You Really Need Daily

• Health experts recommend 8-10 glasses (2.5-3 liters) of water daily for healthy adults, increasing in temperatures above 40°C.
• Kamini Sinha of Diet Mantra Clinic suggests a formula: 1 liter of water for every 20 kg of body weight; drink one glass hourly for better absorption.
• Dehydration symptoms include dark yellow urine, headaches, dizziness, dry mouth, fatigue, and dry skin; do not wait until you feel thirsty.
• Beyond plain water, include coconut water, lemon water, fresh fruit juices, buttermilk, and ORS solution to replenish electrolytes.
• Incorporate water-rich fruits and vegetables like watermelon, cucumber, cantaloupe, and oranges for hydration, vitamins, and antioxidants.