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There are few things more tempting on a sweltering Spanish afternoon than a cheeky caña straight from the fridge. Ice cold, condensation running down the glass, the perfect antidote to the heat. Except, according to nutritionists, it really isn't.

 

The Official College of Dietitians-Nutritionists of the Valencian Community (CODiNuCoVa) has issued a timely reminder that alcohol doesn't cool you down, it actively works against you. "The false belief that a cold beer or a summer wine helps combat the heat is still prevalent in our society, when in fact the opposite is true," says Maite Navarro, president of CODiNuCoVa. "Alcohol has a diuretic effect that increases the loss of water and electrolytes through urine and promotes dehydration, a problem that can lead to heatstroke if we are also exposed to high temperatures."

 

So that jarra might feel refreshing, but your body is paying a price you can't immediately feel.

 

The experts are equally firm on what proper hydration actually looks like. Between 1.5 and 2 litres of fluids a day is the baseline recommendation, adjusted upwards for physical activity, time spent outdoors or hot weather conditions. And crucially, don't wait until you feel thirsty. "One of the most common mistakes is waiting until you feel thirsty to drink water," the college warns, pointing out that by the time thirst kicks in, your body has already started losing the fluids it needs.

 

Navarro also recommends always leaving the house with a bottle of water, something she considers especially important for older people, children and pregnant women.

 

Hydration isn't only about what you drink either. Seasonal fruits and vegetables pack a significant amount of water, and CODiNuCoVa specifically recommends watermelon, melon, peach, tomato and cucumber, as well as cold soups and gazpacho, as useful additions to your summer diet.

 

The signs that you're not drinking enough can creep up quietly: headaches, dizziness, dry mouth, fatigue, irritability or a drop in urine output. Left unchecked, dehydration can escalate to altered consciousness, high fever, seizures or heatstroke, none of which make for a good summer.

 

Older people, children, pregnant women, those with chronic conditions and anyone working or exercising outside are at greatest risk and need to be especially vigilant.

 

As Navarro puts it: "Hydration is one of the simplest and most effective measures to protect our health during the summer. Prioritising water and avoiding alcohol can make the difference between enjoying the summer or suffering a perfectly preventable health problem."

 

So by all means enjoy the sunshine. Just maybe reach for the agua first.

 

 

 

 

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