August 11, 2025
In the summer heat, health experts recommend favoring vegetable juices and herbal teas, while paying close attention to the quality of beverages you consume.
From a medical standpoint, the most beneficial drinks include:
Drinking water with mineralization between 200–500 mg/L
Mineral waters
Unsweetened herbal teas served at 15–20°C
Fresh vegetable juices
How Much Water Do You Need?
According to the European Food Safety Authority (EFSA), daily fluid intake should be:
Men: 2.5–3 liters
Women: 2–2.5 liters
Children 4–8 years: 1.6 liters
Boys 9–13 years: 2.1 liters
Girls 9–13 years: 1.9 liters
Teenagers: 2.5–3 liters
Of this amount, 70–80% should be plain water.
Mehseti Huseynova, head of the Food Safety Movement and a healthy nutrition specialist, notes that in hot weather metabolism slows down and the body’s need for fluids increases.
“To replenish fluids, the best choice is to drink more plain water. Ayran is also helpful for maintaining hydration. On hot days, I recommend drinking around 0.30 milliliters of water for each kilogram of body weight,” she advises.
💧 Summer Hydration Tips (Expert recommendations)
Daily Fluid Intake (EFSA guidelines)
👨 Men: 2.5–3 L
👩 Women: 2–2.5 L
🧒 Children 4–8 y/o: 1.6 L
👦 Boys 9–13 y/o: 2.1 L
👧 Girls 9–13 y/o: 1.9 L
🧑 Teens: 2.5–3 L
Best Choices
Plain drinking water (200–500 mg/L mineralization)
Mineral water
Unsweetened herbal teas (15–20°C)
Fresh vegetable juices
Ayran for extra hydration
Limit
Tea/coffee: max 1–2 cups/day, not on an empty stomach
Sugary drinks & sodas
Herbal Tea Ideas (if no stomach issues)
Mint • Thyme • Clove • Cardamom • Ginger
Summer Diet Boost
4–5 servings vegetables + 2–3 servings fruit daily
150g cherries, strawberries, or sweet cherries
Watermelon & melon — in moderation
Tea, Coffee, and Herbal Options
While tea and coffee can be consumed instead of water, they should not be taken on an empty stomach and limited to 1–2 cups per day. Caffeine can give a quick energy boost, but it does not replace proper hydration.
Huseynova also recommends including herbal teas in your diet:
“Choose plants according to specialist advice, as some have medicinal effects and possible side effects. If you have no stomach problems, you can use mint, thyme, clove, cardamom, and a little ginger — they not only quench thirst but can also boost metabolism.”
Summer Diet Tips
In hot weather, it is beneficial to increase your intake of fresh produce: 4–5 servings of vegetables and 2–3 servings of fruit per day. A daily portion could include 150 grams of cherries, strawberries, or sweet cherries. Watermelon and melon are traditional summer treats, but should still be eaten in moderation.
