Water: how much to drink in hot Pakistani and Indian summers
In May and June, temperatures across Pakistan and North India often cross 40°C, and in cities like Jacobabad and Sibi they can reach 50°C. In this heat, your body loses a lot of water through sweat, and drinking enough becomes a matter of safety, not just health.
Quick answer
- In normal weather, most adults need about 2 litres (women) to 2.5 litres (men) of water a day from all drinks and food. A simple guide is about 35 ml per kg of body weight.
- In strong heat, or if you work or exercise outside, you may need 1 to 1.5 litres more, sometimes much more.
- The easiest check: your urine should be pale yellow. Dark yellow means drink more.
- Heat stroke is an emergency. Confusion, very hot dry skin or fainting in the heat need urgent medical help.
How much water do you need?
European health experts (EFSA) advise a total water intake of about 2.0 litres a day for women and 2.5 litres for men in normal conditions. This includes water from food, which usually gives about 20 percent. So from drinks alone, that is about 1.6 litres (7 glasses) for women and 2 litres (8 to 9 glasses) for men.
A simple personal guide is about 35 ml for every kg you weigh. Our macro calculator shows this water target with your daily protein, carbs and fat.
| Your weight | Normal day (35 ml/kg) | Hot day, light activity | Hot day, outdoor work |
|---|---|---|---|
| 50 kg | 1.75 L (7 glasses) | 2.5 to 3 L | 3.5 L or more |
| 60 kg | 2.1 L (8 to 9 glasses) | 3 to 3.5 L | 4 L or more |
| 70 kg | 2.45 L (10 glasses) | 3.5 to 4 L | 4.5 L or more |
| 80 kg | 2.8 L (11 glasses) | 4 to 4.5 L | 5 L or more |
One glass here is about 250 ml. These are rough guides. Your real need depends on how much you sweat. People working outdoors in extreme heat, like labourers, farmers, traffic police and delivery riders, can lose more than 1 litre of sweat an hour.
Signs you need more water
- Dark yellow urine, or passing urine less often
- Thirst, dry mouth and lips
- Headache, tiredness and trouble concentrating
- Dizziness when you stand up
- Muscle cramps
Older people often feel less thirsty even when they need water, and young children cannot always tell you. Offer them water regularly.
Heat exhaustion and heat stroke
Heatwaves kill hundreds of people in Pakistan and India in some years. Know these signs:
| Heat exhaustion | Heat stroke (emergency) | |
|---|---|---|
| Skin | Cool, pale, very sweaty | Hot, red, may be dry |
| Mind | Tired, weak, dizzy | Confused, slurred speech, fits or fainting |
| Body temperature | Normal to a little high | 40°C or more |
| What to do | Move to a cool place, lie down, drink water or ORS, cool the skin with wet cloths | Call for help and take the person to hospital now. Cool them with water and fanning on the way. Do not give drinks if they are not fully awake. |
Best drinks for hot weather
- Plain water is the best everyday drink. It does not need to be ice cold. Water from a clay matka is cool and pleasant.
- ORS (oral rehydration salts) is very helpful after heavy sweating, diarrhoea or vomiting, because it replaces salt and sugar in the right balance. Mix it exactly as written on the packet.
- Lemon water (nimbu pani) with a pinch of salt, with little or no sugar.
- Plain or salty lassi and chaach give water, salt, protein and calcium.
- Coconut water has natural potassium, though it is not as balanced as ORS.
- Sattu, sabja or tukh malanga drinks are traditional summer coolers. Keep the sugar low.
Drinks to limit
- Cold drinks, sherbets and packet juices: lots of sugar. A glass of cola has about 6 to 7 teaspoons.
- Energy drinks: high in caffeine and sugar.
- Lots of tea and coffee: a few cups are fine and count towards your water, but many cups of very sweet chai are not ideal in the heat. See chai with sugar.
Foods that help you stay hydrated
Many summer fruits and vegetables are more than 90 percent water: tarbooz (watermelon), kharbooza (melon), cucumber, tomatoes, lauki, tori, and dahi. Add them to every meal. A bowl of watermelon has about 45 calories and a lot of water.
Easy tips to drink enough
- Start the day with 1 or 2 glasses of water when you wake up.
- Carry a bottle when you go out, and refill it.
- Drink at fixed times: with every namaz, every meal, or every hour at work.
- Drink before you feel thirsty when working or exercising in the heat: a glass every 15 to 20 minutes.
- Do not drink too much too fast. Very large amounts of plain water in a short time can be harmful. In heavy sweating, add ORS or salty drinks.
- Plan outdoor work and exercise for early morning or after sunset. See walking for weight loss.
Does drinking water help with weight loss?
Water has no calories, so swapping sugary drinks for water is one of the easiest ways to cut calories. Drinking a glass or two of water before meals may also help some people feel full and eat a little less. And thirst is often mistaken for hunger, especially in summer. For a full plan, read how to lose weight eating normal desi food.
In Ramadan, when you can only drink at night, see Ramadan diet plan for how to spread your water between iftar and sehri.
Common questions
How many glasses of water should I drink a day?
Most adults need about 8 to 10 glasses (2 to 2.5 litres) from drinks on a normal day, and more in hot weather or when sweating a lot.
Does chai or milk count as water?
Yes. Milk, lassi, chai and soup all count towards your daily fluids. Plain water is still the best choice for most of it.
Is cold water bad for health?
No. Cold water is safe for healthy people and can help cool you down in the heat. Some people find very cold water upsets their throat or stomach, so choose what feels comfortable.
When should I take ORS?
After heavy sweating in the heat, during diarrhoea or vomiting, or if you feel weak and dizzy in hot weather. Mix it exactly as the packet says.
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for water. EFSA Journal, 2010;8(3):1459. doi.org/10.2903/j.efsa.2010.1459
- World Health Organization. Heat and health, fact sheet. www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health
- National Disaster Management Authority, Government of India. Guidelines for preparation of action plan: prevention and management of heat wave. ndma.gov.in
- Institute of Medicine (National Academies). Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate, 2005. doi.org/10.17226/10925
- Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand: exercise and fluid replacement. Medicine & Science in Sports & Exercise, 2007;39:377-390. doi.org/10.1249/mss.0b013e31802ca597
- Dennis EA, Dengo AL, Comber DL, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 2010;18:300-307. doi.org/10.1038/oby.2009.235
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