Why you look puffy in summer: The surprising salt secret to proper hydration

As temperatures soar, many of us feel bloated despite drinking more water. A nutritionist has revealed the common hydration mistake we are all making and why a pinch of salt could be the surprising solution.

During a summer heatwave, reaching for a glass of water feels like the most natural thing in the world.

While increasing fluid intake is crucial, a nutritionist has warned that a common habit could be undermining our efforts to stay hydrated, leaving us feeling tired and puffy.

Nutritionist Pooja explained that many people consciously avoid salt while drinking more water, believing it will help prevent bloating.

In reality, this could be making the problem much worse.

“Remember that without the sodium and the electrolytes, the water cannot efficiently move into the cells, therefore leaving you more tired, dehydrated, and sometimes puffy,” she shared with the Hindustan Times.

“So, if you are feeling soft, puffy, and bloated this summer, don't be scared of the salt because your body needs it and is trying really hard to keep you functional.”

The science behind summer swelling

That puffy feeling, often noticed in the hands, ankles, and feet, is a common response to heat.

It is primarily caused by a process called vasodilation, where the body’s blood vessels widen to allow more blood to flow to the skin's surface and release heat, essentially acting as a natural cooling system.

However, this can cause fluid to leak from the vessels into the surrounding tissues, resulting in swelling known as "heat edema." Paradoxically, being dehydrated can also trigger water retention.

When the body senses it is losing more fluid than it is taking in, it may enter survival mode and start conserving water, contributing further to bloating.

The hidden danger of drinking only water

Pooja's advice highlights a critical aspect of health: effective hydration is about more than just water.

It requires a careful balance of electrolytes - essential minerals like sodium, potassium, and magnesium that we lose through sweat. These are vital for regulating the body’s fluid levels, nerve function, and muscle contractions.

Drinking large amounts of plain water without replacing these lost minerals can dilute the sodium concentration in your blood. This can lead to a dangerous condition called hyponatremia.

A 2024 study from the Karolinska Institutet found that the risk of severe hyponatremia increases sharply at temperatures above 20°C, with women and the elderly being particularly vulnerable.

The research noted that during heatwaves, the risk for those over eighty increases more than tenfold, showing just how crucial it is to replenish salts along with fluids.

How to hydrate the right way

The goal in summer, as the nutritionist noted, is not just to drink more water but to hydrate efficiently. This has led to a boom in the hydration supplement market, with consumers moving away from traditional sugary sports drinks.

Today, there is a surge in convenient products designed for effective hydration, such as single-serve electrolyte powders and effervescent tablets that can be easily added to water.

These modern solutions often feature low-sugar or sugar-free formulas with natural ingredients, making it simpler than ever to replenish what your body loses in the heat.

Ultimately, staying hydrated means listening to your body. A balanced approach that includes both water and electrolytes is the key to feeling functional and energised, rather than puffy and sluggish, during the warm summer months.