{"id":25325,"date":"2026-02-05T14:34:19","date_gmt":"2026-02-05T14:34:19","guid":{"rendered":"https:\/\/ironglobalhealth.com\/conversa-com-especialista-como-manter-o-corpo-hidratado-no-verao\/"},"modified":"2026-08-21T11:02:02","modified_gmt":"2026-08-21T11:02:02","slug":"conversation-with-an-expert-how-to-keep-your-body-hydrated-in-summer","status":"publish","type":"post","link":"https:\/\/ironglobalhealth.com\/en\/conversation-with-an-expert-how-to-keep-your-body-hydrated-in-summer\/","title":{"rendered":"Conversation with an Expert: How to Keep Your Body Hydrated in Summer?"},"content":{"rendered":"

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<\/strong>.<\/p>\n

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.<\/p>\n

And to help you take even better care of yourself, we spoke with nutritionist Hyasmin Vieira<\/strong>, who answered some essential questions about the topic.<\/p>\n

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What is the ideal amount of water a person should drink per day during hotter days?<\/strong><\/p>\n

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.<\/p>\n

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.<\/p>\n

How can you identify the first signs of dehydration?<\/strong><\/p>\n

The initial signs appear in the body and mood because a lack of water affects overall balance:<\/p>\n

Early signs:<\/strong><\/p>\n