Find out which factors can make you lose too much water, and increase your water intake.

In summer, the body can lose (through sweating and breathing) between 2.5 and 3 litres of water per day. Therefore, it is important to drink more than 3 litres a day.

But not only hot days may cause us to be mildly dehydrated. Other less obvious causes also play a role.

Factors that can dehydrate you

Menstruation. Oestrogen and progesterone influence the level of hydration, especially during the ups and downs of having your period. Fluid intake should be increased during these days.

Low carbohydrates. When we cut back on carbohydrates our body loses 1 kilo of water. Try to eat more whole grains, which help boost hydration levels.

Stress. Under pressure, your adrenal glands release aldosterone (which regulates body fluids). With more fatigue, the production of this hormone goes down, which causes dehydration.

Exercise. Every time you sweat, you are losing water. If you sweat more than you drink, you could become dehydrated. To avoid this, replenish fluids before, during and after training.

Pregnancy. During pregnancy, blood volume and cardiac output increase, which can increment fluid requirements. Nausea can also affect hydration.

High altitudes. At high altitudes, the body speeds up breathing and urine production increases. This causes more water vapour to be exhaled than usual, causing dehydration.

Lack of vegetables. If you don’t eat your five daily servings of fruit and vegetables and don’t compensate by drinking extra water, you may easily become dehydrated.

Alcohol. Drinking makes us go to the toilet. But alcohol also impairs the ability to detect early signs of thirst, so it is easy to drink beyond dehydration.

This post is also available in: Portuguese (Portugal)