February means hot days, strong sunshine, and lots of energy, especially during Carnival. But along with high temperatures, it is important to pay extra attention to hydration.
Keeping your body hydrated is essential to prevent symptoms such as fatigue, headaches, dizziness, dry mouth, and even more serious complications, such as dehydration and heat exhaustion (when the body overheats and is unable to cool itself down). Therefore, it is important to include small healthy habits in your routine, especially when outdoors or in very hot environments.
And to help you take even better care of yourself, we spoke with nutritionist Hyasmin Vieira, who answered some essential questions about the topic.
What is the ideal amount of water a person should drink per day during hotter days?
On hot days, the need for hydration increases. A practical and safe strategy is: 35 ml for every kilogram you weigh (on regular days), which can increase to 50 ml/kg in intense heat.
On very hot days, during physical activity, alcohol consumption, or excessive sweating, it is advisable to increase your daily intake by an additional 500 ml to 1.5 liters.
How can you identify the first signs of dehydration?
The initial signs appear in the body and mood because a lack of water affects overall balance:
Early signs:
- Intense thirst
- Dry mouth and lips
- Dark urine and reduced urine output
- Headache
- Fatigue and drowsiness
- Reduced concentration
More advanced signs:
- Dizziness
- Rapid heartbeat (tachycardia)
- Drop in blood pressure
- Mental confusion
Which drinks help (or hinder) hydration during summer and Carnival?
Drinks that help with hydration:
- Water (the primary and irreplaceable option)
- Coconut water (rich in potassium)
- Sports drinks (useful during intense sweating)
- Diluted natural juices (more water than fruit)
- Caffeine-free and sugar-free teas
Drinks that can hinder hydration:
- Alcoholic beverages → have a diuretic effect and increase fluid loss
- Excessive caffeine
- Soft drinks and processed juices (high in sugar)
- Energy drinks (caffeine + sugar)
Alcohol blocks the hormone that helps the body retain water (ADH), increasing dehydration.
Main natural electrolyte drinks:
Coconut water
- Rich in potassium
- Well absorbed by the intestines
- Helps with hydration after sweating
- Ideal for moderate activities and intense heat
Mix water, lemon, and a pinch of salt
- Replenishes sodium
- Supports hydration
- Simple and effective
Diluted fruit juice (e.g., watermelon, orange, or pineapple)
- Provides water + carbohydrates
- Helps replenish energy
- Should be diluted with water to avoid concentrating the sugar
Ideal ratio: 1 part juice to 2 parts water
Is hydration with water alone enough, or is it important to include sports drinks and coconut water during periods of intense heat?
It depends on the intensity of fluid and electrolyte loss.
- Light/moderate activities: Water is sufficient
- Extreme heat + intense sweating + long periods of activity (Carnival, workouts, beach): Smart hydration — water + electrolyte replacement is more effective
Sports drinks and coconut water can help replenish:
- Sodium (helps prevent a dangerous drop in blood sodium, known as hyponatremia)
- Potassium
- Magnesium
Studies show that replacing fluids with only water during excessive sweating can dilute blood sodium levels, increasing the risk of hyponatremia.
If you need or would like more guidance on hydration, Saúde Iron is ready to help you.
