Overview

• Adults should aim for two to three liters of fluids on hot days to replace up to two extra liters lost through sweating
• Lukewarm tap or mineral water, unsweetened herbal teas and diluted juice spritzers are rated fastest for absorption
• Pure juices, sugary sodas, ice-cold drinks, alcohol and spicy foods are discouraged to prevent blood thickening and dehydration
• Experts warn that insufficient fluid intake can force the heart to pump faster and put up to 90% of heat-shock patients at risk of acute kidney injury
• Including water-rich fruits and vegetables such as melons, oranges and cucumbers can bolster hydration and ease renal strain