עברית
Health and Nutrition
Staying Hydrated in Summer: Tips from Dr. Maya Rozman
Not a fan of water? Curious if soda is a suitable alternative? Discover how to stay hydrated even in air-conditioned spaces.
(Photo: shutterstock)How many glasses of water do you drink each day? Do you keep a bottle nearby? Does your routine change between winter and summer? And what about those who aren’t in the habit of drinking water regularly?
Dr. Maya Rozman, a dietitian, explains that the amount of water you need depends on your environment and lifestyle. For example, staying in air-conditioned rooms versus spending time under the hot sun can make a big difference. According to Dr. Rozman, it is impossible to recommend a fixed amount for everyone, as individual needs vary.
The World Health Organization recommends about 2.7 liters of fluids per day for women and 3.4 liters for men. Fluids include not only water but also beverages like coffee and even soft drinks, as well as water-rich foods such as vegetables, which can be up to 90% water.
That said, soft drinks are not the healthiest choice. They often contain high amounts of sugar and other additives that can contribute to health issues. Even diet drinks with artificial sweeteners may have potential health risks.
But what if you don’t enjoy plain water? Dr. Rozman points out that beverages such as soda can still help you stay hydrated. “To say everyone needs ten glasses of water isn’t correct. For some people, it might be enough; for others, it might not even cover half of what they need,” she explains.
She adds, “Yes, soda is more acidic than water, but it has no significant health impact. It’s still less acidic than fruit juice, and any acidity is neutralized by the stomach. A glass of water before a meal can help reduce calorie intake, but soda might even be more filling because of the carbonation. So a glass of soda before a meal is an acceptable option. It’s better than consuming nothing at all or relying on other sugary drinks.”
In short, while water is the ideal beverage, staying hydrated can include other drinks in moderation. The key is to ensure you are getting enough fluids daily to support your body’s needs, especially in hot weather.
