Updated August 2026 · Nutrition · 6 minute read
By August, Dhaka feels like a steam room. Temperatures sit in the low thirties, humidity rarely drops, and a short rickshaw ride can leave your shirt soaked. In these conditions the body loses far more fluid through sweat than most of us realise, and mild dehydration quietly shows up as headaches, irritability, poor concentration and that heavy, drained feeling in the afternoon.
How much is enough?
There is no single number that suits everyone. Fluid needs depend on body size, activity, temperature and health. As a rough guide, many healthy adults need around two to three litres of total fluid per day in a hot climate, and considerably more if they work outdoors or exercise. Food contributes too: watery vegetables, fruit, dal and soups all count.
A simpler test is the colour of your urine. Pale straw yellow generally means you are well hydrated. Dark yellow or amber suggests you need to drink more.
Build drinking into the day
- Drink a glass of water when you wake up, before your first cup of cha.
- Carry a refillable bottle on your commute and at your desk.
- Pair a glass of water with every meal and every prayer time if that rhythm suits you.
- Drink before, during and after any exercise, especially outdoors.
When water alone is not enough
Heavy sweating, diarrhoea or vomiting cause you to lose salts as well as water. Oral rehydration solution, the familiar orsaline sachet, was pioneered through research in Bangladesh and remains one of the most effective tools for replacing both. Always mix it exactly as the packet instructs, using safe water. Do not make it stronger or weaker.
Sugary drinks are not hydration heroes
Bottled soft drinks, packaged juices and very sweet lemonade do provide fluid, but they also bring a heavy load of sugar. Fresh lebur shorbot with a little sugar, daab pani (green coconut water) or plain water with a squeeze of lemon are better everyday choices.
Safe water matters
Waterborne illness peaks in the monsoon months. Boil tap water or use a reliable filter, keep stored water covered, and be cautious with ice and drinks from street stalls when you are unsure of the water source.
Warning signs of heat illness
Dizziness, confusion, a racing heart, very little urine, hot dry skin or fainting are signs that require urgent attention. Move the person to a cool place, loosen clothing, offer fluids if they are conscious and able to swallow, and seek medical help immediately. Older adults, young children and people with chronic illness are at higher risk.
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