Heatwave Hydration Guidelines for Romania

Dehydration can accelerate aging, raise chronic disease risk, and lower energy, concentration and mood. Even a 2 % loss of body weight through dehydration measurably impairs physical and cognitive performance.

Health experts advise adults to aim for roughly 2.7–3.7 liters of total fluids per day, depending on gender, climate and activity level. About 20 % of that amount comes from water‑rich foods such as fruits and vegetables. In very hot conditions or during intense, prolonged exercise, fluid needs increase.

Electrolytes (mainly sodium and potassium) are usually unnecessary for most people; they become important only during intense activity lasting more than an hour or when sweating heavily. Milk, due to its protein and electrolyte content, can aid hydration longer than water, while moderate coffee intake does not cause significant dehydration. Alcohol is dehydrating only in large quantities.

To stay properly hydrated, drink fluid continuously throughout the day rather than waiting for thirst, and watch for signs such as dark urine, infrequent urination, fatigue or reduced energy. Over‑hydration is rare but can dilute blood sodium if large volumes are consumed rapidly.