Health and well-being depend to a large extent on staying properly hydrated, as every cell in our body requires water.

Hydration is essential for the most basic functions of our body, such as regulating blood pressure, maintaining proper body temperature and facilitating digestion, and is therefore also considered a key factor in the prevention of non-communicable diseases.

In the heart, it helps to maintain blood pressure and cardiac output; in the muscles, which are 70% water, it contributes to good muscle performance; in the cells, it facilitates the transport of nutrients and the elimination of waste; in the skin, it contributes to its elasticity and protection; and in preventing the body from overheating, water plays an important role as a thermoregulator. Staying adequately hydrated is therefore a fundamental habit for our health.

Below you can consult the Hydration Guide developed by the European Food Safety Authority (EFSA). It is an easy-to-use tool to find out the right amount of water for each person based on data provided by EFSA.


In addition to ensuring proper hydration as explained above, the Government of the Canary Islands gives us some more tips to reduce exposure to high temperatures and their consequences:

  • Choose to stay in cool, shady, or air-conditioned places for most of the time, and cool down when necessary.
  • Reduce physical activity and avoid outdoor sports in the middle of the day.
  • Stay hydrated by drinking water or fluids frequently, even if you don’t feel thirsty, regardless of physical activity.
  • Avoid drinks with caffeine, alcohol or high sugar content, which can contribute to dehydration.
  • Pay special attention to vulnerable groups such as infants, children, pregnant or breastfeeding women, elderly people and those with illnesses that can be aggravated by heat (such as heart disease, kidney disease, diabetes, hypertension, obesity, cancer, conditions that limit mobility, dementia and mental health problems, as well as substance abuse). It is important to note that anyone can be affected by heat.
  • Wear light, loose-fitting clothing that is easily breathable.
  • Make sure that minors, elderly people, or those with chronic illnesses are not left in a parked and locked vehicle.
  • Consult a health professional if you experience symptoms that persist for more than an hour and may be related to high temperatures.
  • Eat light meals that help replenish salts lost through sweating, such as salads, fruit, vegetables, juices, etc.
  • Store medicines in a cool place, as heat can alter their composition and effectiveness.
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