Summer is a season of lightness, relaxation, and renewed energy. Yet we often forget that this is precisely when our bodies need more attention. Warm weather, sunshine, and physical activity all increase our need for hydration and water plays a leading role.
At IKARIA Clinics, we believe that true health starts with the basics. And hydration is a basic. It's not a side note, but a daily choice that fuels your vitality, focus, and overall wellbeing.
Why is water so essential?
Water supports almost every function in your body. It helps to regulate your body temperature,
flush out waste products, support healthy digestion, and keep your mind sharp.
Even a mild lack of fluids can make itself known: decreased concentration, headaches, or fatigue are often the first signs. Especially on active holiday days or in tropical heat, the risk of dehydration is real.
Pay attention to these signs:
Feeling thirsty
Dry mouth
Dark-colored urine
Dizziness or reduced focus
5 simple ways to stay hydrated
1. Start your day with water
A glass of water first thing in the morning gives your body the boost it needs after a night's rest.
2. Make water visible
Place a bottle or carafe somewhere in plain sight — on your desk, the kitchen table, or in your beach bag. It’s a gentle reminder to take your next sip.
3. Choose water-rich foods
Think cucumber, watermelon, lettuce, or tomatoes. Light, fresh, and great contributors to your daily hydration.
4. Set a reminder
A simple timer or water app can help you build a new habit. Your body quickly adapts to a rhythm.
5. Make water more enjoyable
Add slices of lemon, mint, orange, or cucumber. No sugar, just refreshing flavour.
How much water do you need?
On average, about 1.5 to 2 litres per day. In warmer weather or during physical exertion, this can increase to 2.5 litres or more. Listen to your body and aim to drink small amounts regularly throughout the day. Prevention is truly better than cure.
Start Today — for a healthier tomorrow
At IKARIA Clinics, we believe in the power of preventive care. We guide you with knowledge, attention, and personalised support. Whether you’re looking to improve your nutrition, adjust your lifestyle, or simply gain insight into your health — we’re here for you. Not with rigid rules, but with custom-fit programs designed to meet you where you are.
Ready to invest in your health? Book an appointment at IKARIA Clinics and discover how small choices can make a big difference.
Sources
Voedingscentrum. “Why is it important to drink enough?” www.voedingscentrum.nl
RIVM. “Hydration and Health.” www.rivm.nl
Harvard Health. “Water and Brain Function.” www.health.harvard.edu
Thuisarts.nl. “Too Little Fluid.” www.thuisarts.nl
Gezondheidsnet. “Tips for Drinking More Water.” www.gezondheidsnet.nl
Mayo Clinic. “Infused Water for Better Hydration.” www.mayoclinic.org
EFSA. “Dietary Reference Values for Water.” www.efsa.europa.eu
This article was written with the help of AI.