Nutritionist Reveals Effective Drinking Pattern to Prevent Dehydration During Hot Weather

Hot weather during the dry season demands heightened vigilance against the threat of dehydration, particularly for people who work outdoors. This is especially pressing as the Meteorology, Climatology and Geophysics Agency (BMKG) records that Indonesia faces a drier and longer dry season than usual throughout 2026.

Fitri Hudayani, SST., S.Gz, MKM, RD, a dietitian at the National Central General Hospital Dr. Cipto Mangunkusumo (RSCM) in Jakarta and Chairperson of the Central Board of the Indonesian Dietitians Association (AsDI), explained that the loss of body fluid occurs cumulatively through sweat as well as evaporation via the respiratory tract when air temperatures are high.

“We feel thirsty once our body begins to lose 1 to 2 per cent of its fluid, and a person can already experience mild dehydration before even feeling thirsty,” said Fitri, quoted by Antara on Tuesday (15/9).

To anticipate a fluid deficit, the daily water requirement is recommended to be in the range of 2 to 2.5 litres, equivalent to 8 to 10 glasses per day. Specifically in hot weather conditions with intense physical activity and heavy sweating, fluid intake must be increased by 0.5 to 1 litre above normal habits.

Sources of fluid are not limited to plain water alone; they can also be obtained from consuming water-rich fruits, vegetable broths and highly hydrating food dishes.

Fitri emphasised the importance of a preventive drinking pattern, meaning drinking periodically without waiting for the sensation of thirst to appear.

This strict hydration pattern has become crucial given BMKG’s climatological projections. Based on atmospheric monitoring, the drier and longer 2026 dry season is expected to gradually ease as the rainy season arrives progressively from mid-October 2026 in the regions of Jambi, South Sumatra and Lampung.

Meanwhile, buffer and high-mobility regions such as Banten and West Java are forecast to only begin entering the early phase of the rainy season in November 2026.

The public is urged to remain disciplined in carrying drinking water supplies, wearing personal protection such as hats or umbrellas when outdoors, and recognising the early signs of dehydration in order to maintain fitness amid the length of this year’s dry season. (Ant/P-4)