Malta in Summer: How Much Water Should You Actually Drink?

Why there is no universal litre target

Someone sitting indoors needs a different plan from someone hiking at midday. Body size, diet, sweating, medicines, pregnancy and illness can all affect fluid needs. A fixed number from a social post should not override a clinician’s advice.

Keep drinking water accessible and take regular small drinks. Avoid forcing very large amounts quickly: more is not always better. If you have heart or kidney disease or a fluid restriction, ask your care team how to adapt safely.

A practical plan for a summer day

• Start the day with a drink and refill a clean bottle before leaving.
• Drink during walks and transport waits, not only when you reach the beach.
• Plan shade and cooling breaks; water alone cannot make intense midday exercise safe.
• Eat regular meals and drink with them. Fruit and other foods also contribute fluid.
• Limit alcohol, especially before swimming or long periods in the sun.

Signs that you may be dehydrated

Thirst, a dry mouth, darker urine, passing urine less often, tiredness and light-headedness can occur with dehydration. They can also have other causes. Urine colour is a rough clue, not a test that rules out illness; medicines and supplements can change it.

Move somewhere cool and drink gradually if you are alert and able to swallow. If vomiting or diarrhoea is causing losses, a pharmacist can advise about oral rehydration solution. Use it as directed rather than making a concentrated salt drink.

Children and older adults

Offer drinks and breaks regularly; do not rely only on a child asking or an older person reporting thirst. Look for changes in alertness, fewer wet nappies or much less urine. Keep babies and children out of excessive heat and never leave anyone in a parked car.

Get advice early for a young child who is not drinking, has fewer wet nappies or is unusually sleepy. Fluid advice for infants differs from adult advice.

When fluids are not enough

Persistent dizziness on standing, little urine, rapid breathing or inability to keep drinks down require prompt medical advice. Confusion, collapse or a seizure in the heat is an emergency. Call 112 and start cooling while following the operator’s instructions. Do not give drinks to someone who is unconscious or cannot swallow safely.