Stay Fresh in the Heat: Why Drinking Water Is So Important

The scorching weather lately has made many people feel tired, dizzy, and easily dehydrated. One of the main reasons is not drinking enough water. In fact, keeping your body hydrated is essential to maintain energy, focus, and overall health—especially during hot days.

According to Indonesia’s Ministry of Health, about 60–70 percent of the human body is made up of water. This means that losing too much fluid—through sweat, urine, or even breathing—can disrupt the body’s normal functions. Common symptoms of mild dehydration include thirst, dry lips, dizziness, and fatigue.

“Hot weather increases fluid loss through sweating, so we need to drink more water than usual,” explained Dr. Rini Wulandari, a nutrition expert from the University of Indonesia. She added that teenagers and adults should drink around eight glasses or two liters of water per day, and even more if they spend time outdoors.

Water helps regulate body temperature, supports blood circulation, and keeps the brain functioning properly. Studies have also shown that staying hydrated improves mood, concentration, and alertness—important factors during hot and tiring days.

Unfortunately, many people tend to choose sugary or fizzy drinks instead of plain water. While those drinks may taste refreshing, they can actually worsen dehydration due to their high sugar content. “When you feel thirsty, plain water should always be your first choice. It’s the quickest and safest way to rehydrate your body,” Dr. Rini emphasized.

Drinking water is not just a daily habit—it’s a vital necessity, especially in hot weather. So, before you feel dizzy or exhausted, make sure to keep your water bottle close. Staying hydrated means staying healthy, energetic, and ready to face the day.