Greece advises hydration and safe exercise guidelines amid summer heat

Greek health experts warn that the high summer temperatures increase the body's need for fluids and electrolytes. The recommended daily fluid intake is 1.5–2 liters, but it varies with activity level, age and environmental conditions. In addition to water, milk, yogurt, tea, coffee, natural juices and water‑rich foods such as watermelon, cucumber and leafy vegetables help maintain hydration. Electrolytes—sodium, potassium and magnesium—are lost through sweat and should be replenished through diet or supplements, especially for athletes, outdoor workers, the elderly and people with chronic illnesses.

For physical activity in the heat, experts advise exercising in the early morning or late evening, choosing shaded areas, and reducing intensity and duration. Frequent breaks, cooling the body with cold water, wet towels or cool drinks, and gradual acclimatization over one to two weeks improve tolerance. Warning signs of heat stress include dizziness, nausea, extreme fatigue, rapid heartbeat and faintness; activity should be stopped immediately if these appear.

These guidelines aim to prevent dehydration, heat exhaustion and heat stroke during the hot months.