Staying properly hydrated matters when temperatures rise. The recommendation is to drink about 200 ml of water each hour during hot days. This guidance comes from a detailed interview with Natalia Tananakina, an endocrinologist affiliated with the JSC Medicine network and associated with the Roitberg clinic. The emphasis is on maintaining balanced fluid intake to support thermoregulation and overall well being in high heat.
During the warmer months, thirst and sweating increase as the body works to regulate its temperature. Tananakina advises choosing the right beverages, with water and unsweetened herbal teas at the top of the list. These fluids help replenish fluids lost through sweating without added sugars or unnecessary calories.
In addition to liquids, the expert highlights the value of certain foods. Fermented dairy products such as yogurt, kefir, and cottage cheese are encouraged, particularly when the weather is hot. These foods provide hydration, along with beneficial probiotics and essential nutrients. Adding berries and fruits to meals can further aid digestion and contribute extra moisture, vitamins, and minerals.
Another common observation in heat is a temporary dip in appetite. The body often reduces energy expenditure for heat maintenance, which can lower hunger signals compared with winter conditions. A practical approach is to listen to the body and maintain regular fluid intake even when appetite wanes, while offering light, easily digestible foods to stay nourished.
Forecast information from the scientific community indicates that this week the Moscow region may experience unusually hot conditions, nearing record warmth. The capital is expected to see daytime temperatures around 31 to 34 degrees Celsius, with the surrounding area potentially reaching up to 36 degrees. The outlook underscores the importance of proactive hydration and sensible sun exposure during peak heat.
Earlier commentary from other experts addressed the question of coffee consumption in hot weather. The prevailing guidance suggests that moderate coffee intake can be part of a balanced hydration plan if overall fluid needs are met and caffeine is not causing dehydrating effects for the individual. In hot conditions, it remains prudent to balance beverages and prioritize water and non caffeinated options when possible.