How much water should we drink in the summer?

The summer season is the best time to enjoy the pool, go to the beach and do some outdoor sports. But you still have to hydrate yourself in order to take advantage of these activities.

How much water should we drink? Are there many ways to stay hydrated? We consulted experts to find out how to stay hydrated on hot days.

How much to drink?

Your water needs vary depending on your weight and body type, says Lauren Minchen, dietitian and nutritionist at Lauren Minchen Nutrition in New York.

"The exact quantities [d’eau] vary from person to person to the other, but it is recommended to drink 2 to 4 liters for active adults to stay hydrated all day. "

However, your water consumption will probably have to be higher if you use water. Exercise regularly because your muscles need more water to function properly, she adds.

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"It's important to replace the water we lose when we sweat to avoid dehydration," said Real Nutrition NYC founder Amy Shapiro. "One of the best ways to do that is to drink water all day long before you feel thirsty."

Shapiro recommended drinking half your body weight in ounces of water. For example, if you weigh 180 pounds, you should drink 90 ounces of water, or about 3 liters of water a day.

According to the Mayo Clinic, it is recommended to drink 2.7 liters of water a day for women and 3.7 liters for men

Warning signs of dehydration

The color of your urine may be a sign that you should drink more water. The color of your urine should look like that of lemonade, the two experts explained.

Fatigue, dry skin, muscle cramps, constipation and dizziness are also signs of dehydration.

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Drinking and Eating Water

Eating foods that have a high water content can also help keep you hydrated

"Eating fruits and vegetables can make a great contribution to good hydration" Shapiro explains. "In summer, watermelon is an excellent source of hydration because it contains a lot of water."

Eating cucumbers, celery, broccoli and spinach is also a great idea.

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This text originally published on the HuffPost United States has been translated from the English