Let’s admit it. Most of you aren’t very particular about staying hydrated. You only tend to grab a glass of paani when you feel thirsty. But is that really enough?
Excessive heat and sun exposure during summer can result in many problems including heat exhaustion, sunburn, fainting, heatstroke and dehydration. While dehydration is not particularly a summertime problem, it becomes much more prominent during this time of the year.
So, what is dehydration? This condition occurs when there is a loss of water along with electrolytes, which is not replenished with adequate fluids. While mild dehydration is not really a cause of concern, severe dehydration requires immediate medical attention.
To stay healthy in this tricky weather, it is vital to take necessary precautions and beat the heat with drinks for dehydration. Here’s all you need to know about staying fresh and hydrated during summers.
5 Common Causes Of Dehydration During Summers
Before we come to how to keep the body hydrated during summers, let’s take a look at a few common causes of dehydration.
- Not drinking enough water/liquids
- Excessive diarrhoea or vomiting
- Excessive alcohol (when consumed without hydrating between drinks)
- Diuretic medication
- High fever can also cause dehydration
How Much Water Should You Drink During Summers?
Actually, there is no singular answer to this question. Daily water consumption may differ from person to person, based on their activity level, lifestyle, etc. It also depends on factors like your health condition, environment, medications, etc.
However, the general recommendation for daily water consumption for men is about 3.7 litres of fluid and, for women, it is about 2.7 litres of fluid. This is more of an estimation than an established rule.
10 Ways To Stay Hydrated During Summers
Staying hydrated is extremely crucial for the proper functioning of your body.
Water aids in regulating your body temperature, flushing out toxins, and lubricating your joints and tissues. It also helps in healthy digestion, and nutrient absorption, and keeps your skin healthy.
Here is how to stay hydrated during summers:
1. Don’t Wait Until You Are Thirsty
Rather than relying on your thirst, keep sipping on water throughout the day at regular intervals. Our body contains 70% of water and most of its major systems depend on water to function properly. In short, water is the basis of life. Make sure to keep yourself hydrated har waqt.
2. Eat Water-Rich Foods
The best way to hydrate during summer is to have fruits and vegetables in your diet with high water content. Water-rich foods also provide nutrition to the body. Cucumber, watermelon, apples, strawberries, peaches, pineapple, oranges, plums, etc. are all rich sources of minerals and vitamins and also offer supplemental fluid. Make these foods a part of your diet to stay nourished during summertime.
3. Try Infused Water
If you find plain water boring, the best drink for dehydration for you is infused water. You can infuse your drinking water with herbs, spices, fruits, and vegetables. Mint, basil, rosemary, cardamom, cinnamon, strawberries, pineapple, lemon, and cucumber are just a few of the many options you can choose from. Infused water is a healthy, refreshing, and nutritional way to stay hydrated.
4. Coconut Water To Prevent Dehydration
This best drink for dehydration is a natural source of electrolytes and works wonders to restore and replenish hydration levels, especially after excessive sweating. Coconut water is packed with essential vitamins and minerals and is low in calories, making it an excellent food for your overall health. To make the most of this healthy drink, opt for all-natural coconut water instead of packaged ones.
5. Start Your Day With Water
Another effective tip for how to stay hydrated is to begin your day with water. This will help flush out toxins from your body and balance your lymphatic system. This, in turn, will strengthen your immune system.
6. Watch Your Alcohol Intake
Another important thing you should know about how to keep your body hydrated is to keep your alcohol intake in check. This is because alcohol is a diuretic, i.e. it causes you to rush to the bathroom at frequent intervals. As a result, your body loses more fluid than normal and becomes dehydrated. If you want to consume alcohol, make sure you are properly hydrated before having it. Also, keep drinking hydrating drinks in between alcohol to balance it out.
7. Don’t Forget To Replenish When You Sweat
It is important to rehydrate yourself especially after you sweat to restore fluid balance. Make sure to drink water in between and after your workout sessions.
8. Carry A Reusable Water Bottle
It is common to forget to drink water when you are at work or outdoors. Invest in a good, reusable water bottle and keep it with you when you step out. Keep sipping water regularly to maintain your energy. Your bottle will act as a visual reminder for you to stay hydrated.
9. Dress According To The Weather
Yup, dressing according to the weather is also an important part of how to stay hydrated in summer. Choose a fabric that will allow air to circulate and keep you cool. Cotton is one of the best options for summers. Stay away from tight clothing and, instead, wear light-coloured and loose-fitting clothes.
10. Listen To Your Body
Be vigilant when your body shows signs of dehydration like dry skin, headache, feeling dizzy or fatigued. In this case, listen to your body – get out of the heat and drink plenty of water or take electrolytes.
11 Do’s & Don’ts To Keep It Fresh During Summers
Now that you know how to stay hydrated in summer, here are a few additional tips that can help make sure the hot and humid weather does not take a toll on your health.
- Shower daily to get rid of dirt and sweat.
- Eat light food.
- Drink the best drink for dehydration besides water like infused water and coconut water.
- Invest in a natural deodorant to stay fresh throughout the day.
- When going out, use hats, scarves and sunglasses to protect yourself from direct sunlight.
- Use face mists for an instant refreshing effect.
- Do not consume excessive coffee and carbonated drinks.
- Don’t forget to apply sunscreen.
- If not important, avoid stepping out in the sun during peak hours (10 am to 3 pm).
- Don’t eat excess protein.
- Don’t indulge in heavy outdoor workouts.
#BeALittleMore careful during summer time to keep away health conditions like heat stroke and dehydration. Make sure that you are drinking ample water and eating water-rich fruits and veggies. To keep things interesting. You can take other drinks for dehydration like infused water, coconut water, and healthy juices. If you just can’t remember to drink water until you feel thirsty, set alarms on your phone at regular intervals to remind you to drink water regularly.
Open up like never before and participate in conversations about beauty, entrepreneurship, mental health, menstrual & sexual health, and more. Desi women, join our community NOW!