Author Kim Jin-ho's Water and Health Story (66) Summer of Heavy Rain and Extreme Heat—3 Ways to Protect Your Health

The summer of 2025 is expected to bring more extreme weather phenomena than average.

The Korea Meteorological Administration has forecast that localized heavy rainfall and prolonged heat waves will alternate. Amid these abnormal weather patterns, we need to go beyond simply enduring the heat and take practical steps to protect our health.

Here are three lifestyle practices to maintain good health through this summer.

First, it is necessary to develop the habit of drinking good water nine times a day, properly.

Because body fluids and electrolytes are rapidly lost due to extreme heat, it is important to drink "good water" containing minerals at appropriate times, rather than simply replenishing moisture.

Water containing magnesium and potassium is effective for fatigue recovery and electrolyte balance. Recently, products like "mineral maker water bottles" are available that conveniently generate magnesium alkaline ionized water, making it easy to consume healthy water in daily life.

Developing the habit of drinking divided doses nine times a day—one cup upon waking at dawn, one cup 30 minutes to one hour before meals, one cup during meals, one cup two hours after meals, and one cup before bed in the evening—is a basic lifestyle habit for maintaining health.

Second, managing indoor air quality and humidity during the rainy season is essential.

During the rainy season, mold and bacteria spread easily, and indoor air quality deteriorates noticeably. Indoor humidity should be maintained at 50-60%, and proper ventilation should be carried out at least twice daily.

In particular, preventing stagnant indoor air through cross-ventilation is effective. In humid spaces such as bathrooms and kitchens, doors should be left open to allow natural ventilation and dehumidification.

When the indoor environment is clean and fresh, summer fatigue and lethargy can be reduced.

Third, a diet that lowers body temperature and a proper sleep environment must be established.

Extreme heat places strain on the autonomic nervous system and can disrupt the body's balance. Consume ingredients rich in water and potassium, such as watermelon, tomato, cucumber, and seaweed, and reduce salty foods and caffeinated beverages, as their diuretic effects promote dehydration.

Take a lukewarm shower before bed and set the air conditioner to avoid direct cold air. Additionally, reducing smartphone use one hour before sleep also helps with quality rest.

While abnormal weather is beyond our control, the daily lifestyle habits that protect our health are something anyone can practice.

This summer, if we continue with small practices—drinking good water, organizing our indoor environment, and managing body temperature and sleep—we can make it a healthy season that maintains balance for both body and mind.

As summer brings repeated heat waves and rainy seasons, we hope everyone will enjoy a peaceful and healthy summer through the wisdom of daily life.