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How Much Water Do You Really Need in Hot Weather?
The "8 glasses" rule doesn't fit everyone. Your needs depend on weight, activity and heat — and in a hot summer you usually need more.
Rough guide: 30–35 ml per kg of body weight, plus a glass for every 30 minutes of exercise or work in the heat.
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Signs you're not drinking enough
- Dark-coloured urine
- Afternoon headaches and fatigue
- Dry lips and constant thirst
Lemon & Mint Infused Water
5 minPrep
1 hChill
4Glasses
5kcal
Ingredients
- 1 litre cold water
- 1 lemon, sliced
- 8 mint leaves
- Cucumber slices (optional)
Method
- Put everything in a glass jug.
- Chill for an hour.
- Serve over ice all day.
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Tip
Keep the bottle in sight on your desk — just seeing it reminds you to drink.
⚠️ For general education only. If you have a health condition or allergy, consult your doctor.