As soon as the temperature rises, the same question always comes up: what should you really drink to get through the day? Between still water, sugary drinks, and electrolytes, it can be difficult to know what to choose. We explain simply what works, what is pointless, and how to adapt your hydration when it is very hot.
Why hydration becomes critical during a heatwave
What happens in the body when it is very hot
When the temperature rises, the body sweats more to cool itself down. This sweating causes the loss of water as well as essential minerals such as sodium, potassium, and magnesium. If these losses are not replenished, fatigue sets in quickly, concentration declines, and headaches develop. That is why drinking plenty of still water is not always enough during a heatwave.
Signs that you are dehydrated
A dry mouth, dark urine, cramps, or an unusual feeling of fatigue are often the first warning signs. In children and older people, these signs can appear sooner and more severely. The simplest approach is to take small sips throughout the day without waiting until you feel thirsty.
Drinks to choose during a heatwave
Water, the essential foundation
Cool, still water—not ice-cold—remains the go-to drink. The general recommendation is between 1.5 and 2 liters per day, and more during physical activity or prolonged extreme heat. Ideally, spread your intake throughout the day rather than drinking a large amount all at once, which simply prompts the body to eliminate it without any real benefit.
Electrolyte drinks to make up for mineral losses
When sweating intensifies, water alone does not replace the sodium, potassium, and magnesium lost. That is where electrolyte-enriched drinks really come into their own, especially during prolonged exercise or a particularly hot day. Buddy electrolyte sticks are designed to replenish these reserves without adding sugar, thanks to a combination of potassium, magnesium, and sea salt that can be mixed directly into a bottle of water.
Homemade iced infusions and teas
A chilled light tea or homemade fruit infusion, with no added sugar, also contributes to daily fluid intake. They also add a little variety when drinking water all day becomes monotonous.
Drinks to avoid in extreme heat
Alcohol, soft drinks, and very sugary beverages
Alcohol promotes dehydration and intensifies the effects of heat on the body, so it is best to limit it significantly or avoid it altogether during heatwaves. Soft drinks and very sugary beverages create a temporary feeling of freshness but can worsen the sensation of thirst shortly afterward.
Excessive coffee
One or two cups during the day are not a particular problem, but too much coffee can increase the diuretic effect and therefore water loss. It is best to keep your usual coffee intake and make up the rest with water and hydrating drinks.
Hydration and exercise during a heatwave
Adjusting your exertion and fluid intake
Running, cycling, or training in hot weather greatly increases water and mineral losses. The simplest approach is to move your workouts to early morning or evening, reduce the intensity, and have an electrolyte drink for activities lasting more than 45 minutes to an hour. For a short session, water is more than enough. For longer exercise or intense heat, adding electrolytes helps limit cramps and maintain good energy levels until the end of the session.
FAQ: your questions about staying hydrated during a heatwave
How many liters of water should you drink during a heatwave?
In general, 1.5 to 2.5 liters of liquid per day is recommended, increasing gradually in cases of physical activity or heavy sweating. This amount may vary depending on each person's age, weight, and health.
Which drinks should be avoided in hot weather?
Alcohol, very sugary soft drinks, and excessive coffee should be limited because they increase dehydration instead of compensating for it.
Are electrolyte drinks really useful during a heatwave?
Yes, especially in cases of heavy sweating or prolonged physical exertion. They help replace the sodium, potassium, and magnesium lost through sweating, which water alone does not do.
Can you drink too much water during a heatwave?
Yes, drinking too much water without replenishing minerals can dilute the sodium in your blood. It is better to drink regularly, in small amounts, rather than large quantities all at once.
Which drink should you choose for a child or an older person during a heatwave?
Water remains the priority, along with careful monitoring for signs of dehydration. A light electrolyte drink may be offered in cases of heavy sweating, always with advice from a healthcare professional for young children.
Keep one thing in mind: during a heatwave, drinking regularly matters more than drinking a lot all at once. By combining water, suitable electrolyte drinks, and a little common sense about physical exertion, summer becomes much more manageable.
