The summer of 2025 in Spain is once again challenging residents with abnormally high temperatures. During periods of intense heat, maintaining proper hydration becomes a top priority to prevent dehydration and heatstroke. Heatstroke poses a serious risk, occurring when the body overheats and loses its ability to cool itself. Symptoms can range from headaches and nausea to loss of consciousness, and in severe cases, may result in organ failure or death.
Health experts emphasize that effective hydration is not limited to drinking plain water. Cold herbal infusions and flavored waters are excellent alternatives that can be easily prepared at home. According to Irene Suárez, a pharmacist from the Consejo General de Farmacéuticos, these drinks are particularly beneficial for people who find it difficult to consume their daily quota of regular water. Their pleasant taste and aroma make staying hydrated more appealing. Some infusions require steeping in hot water followed by cooling, while other modern blends can be prepared directly in cold water.
Not all plants are suitable for preparing refreshing drinks. Experts recommend using peppermint (Mentha piperita), which not only provides a cooling effect but also aids digestion. Tea (Camellia sinensis), especially with lemon, boosts energy and helps you feel invigorated. If the heat causes sleep problems, calming infusions of valerian (Valeriana officinalis) or lemon balm (Melissa officinalis) can help. However, caution should be exercised with plants that have a diuretic effect. As Iren Suarez warns, their consumption can increase fluid loss through urination in addition to heavy sweating, raising the risk of dehydration.
Here are a few simple recipes that not only quench your thirst but also provide your body with vitamins and antioxidants.
Strawberry and lemon infusion. This drink is a source of vitamin C and helps normalize the digestive tract. Wash and slice fresh strawberries and lemon into thin pieces, add clean water, and let the mixture steep in the fridge for at least two hours. For a richer flavor, prepare the drink the night before.
Iced rooibos tea with wild berries. This drink has a pleasant taste, but keep in mind its mild diuretic effect and avoid excessive consumption. To prepare, brew the tea and let it cool with fresh or frozen berries. Then refrigerate for several hours, preferably overnight.
Water with peach and mint. Cut a ripe peach or nectarine into small pieces, add a few sprigs of fresh mint or basil, and pour in half a liter of cold water. For variety, you can add slices of apple or banana. This drink not only refreshes but also nourishes the body.
Classic iced tea with lemon and mint. The perfect drink for a hot day that will help you cope with fatigue. You can use green, black, or white tea. Brew it with hot water, let it cool, and add ice, or pour room-temperature water over the tea leaves and let them steep for two to eight hours. Before serving, add lemon slices and fresh mint to the prepared drink.
In addition to proper hydration, other precautions are important for protection from the heat. Try to avoid going outside during the hottest hours, wear a hat, choose light clothing made from natural fabrics, opt for lighter meals, and avoid alcohol. Pay special attention to the drinking habits of children, the elderly, and those with chronic conditions.
