Hi! I’m Elena, your nutrition expert from Castelló. With the heat pressing down on our lands of La Plana, today it’s time to talk about a vital topic: hydration in summer.
Did you know that we are, quite literally, water? Our body contains between 60% and 70% of this essential liquid. However, in summer, maintaining this balance is quite a technical challenge. We lose water constantly (through urine, feces, breathing, and sweat), and if we don’t replace it properly, our physical and mental performance drops sharply.
1. The myth of "drinking when you’re thirsty"
Technically, thirst is a late warning. When you feel that dryness in your mouth, your body has already lost 1% of its fluids, which means you are already in the first stage of dehydration.
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Warning signs: Fatigue, weakness, dizziness, or a dry mouth.
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At-risk groups: Be especially careful with older adults (they lose the sensation of thirst) and babies, who can’t ask for water. Children and pregnant women also have higher needs.
2. Alcohol: The invisible enemy of hydration
It’s very common at summer beach bars, but alcohol has a harmful technical effect: it dehydrates us.
Alcohol inhibits antidiuretic hormone (ADH or vasopressin), which is responsible for helping the kidney reabsorb water. By "turning off" this hormone, the body eliminates water and mineral salts in large amounts through urine. That’s why the headache the next day is nothing other than your brain suffering from a lack of water.
3. How much and what should we drink?
Ideally, you should consume between 1.5 and 2 liters of fluids a day (and up to 3 liters in intense sun or exercise).
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Water: The drink par excellence.
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Sodas and juices: Be careful, they provide unnecessary sugar.
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Isotonic drinks: Useful only for high-intensity athletes; with meals, always water.
My Pantry Tools
If you’re someone who struggles to drink water because it seems "bland" to you, here are my allies for turning hydration into a healthy pleasure:
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Flavor Without Sugar: Make your own healthy lemonade. Add fresh lemon juice to water and sweeten with Stevia + Eritrytol 1:1 .
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It’s my choice because it provides a delicious sweetness with 0 calories.
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Powdered Erythritol: Another great option for flavoring your cold summer infusions without affecting your blood sugar.
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Flavorful Hydration: If you want something ready to drink, our Cold Tea Lemon is perfect.
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With 0 sugars, it keeps you hydrated without guilt.
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Water balance control: To avoid fluid retention (very common in hot weather), reduce regular salt and use Bonsalt 0%.
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It helps your body manage fluids better with 0% sodium.
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Technical warning from Elena: Bonsalt 0% Sodium should be used exclusively raw. Use it to season your hydrating summer salads just before eating.
Elena’s "Life Tip"
The rule of foresight: Don’t wait for your brain to send you the thirst signal. Always carry a bottle of cold water with you and take small sips throughout the day. If you really struggle, fruits and vegetables (like watermelon or cucumber) are "solid water" that also adds to your total hydration.
Are you someone who always carries a bottle of water everywhere, or do you forget to hydrate until you already have a headache? Tell me your summer tricks!
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