Hydration Tips for Summer: Taking enough water every day is essential to keep your body functioning efficiently. Our bodies need more water in warmer climates, are physically active, or have a fever. Still, especially in the hot summer, our bodies need enough water to stay hydrated and healthy. Water is a crucial part of the human body. Water makes up almost 70% of the human body. Without water, human life is out of the question. Water runs all the biochemical reactions in the body. The amount of water our bodies need is not a one-size-fits-all formula; it depends on body size, health conditions, medication, environment(temperature, humidity), and activity.
Water helps our bodies in multiple ways.
- Preserving Body temperature
- Flushes away waste from the body
- Strengthens immune system
- Fastens digestion process
- Regulates moods and sleepiness
- Stabilize heartbeat
- Carry out all biochemical reactions
Dehydration:
Losing too much fluid (i.e. Diarrhea ) and not taking too much fluid can cause dehydration. Dehydration can be very dangerous for kids and elders(people aged 60 plus age) else anyone can be subject to dehydration. Diarrhoea and vomiting are the significant causes of dehydration in children. At the same time, older adults have a lower volume of Water in their bodies ( they must take medication and water-efficient fruits to avoid the risk of dehydration.
One cannot consider sweating on the skin the only reason for dehydration; a drop in body fluids is potentially dangerous and can affect your blood pressure and nervous system. For the above importance of water and fluids for the body, one must know the causes and how to hydrate the body.
Causes Of Dehydration
- Exposure to high temperature, says Fielding.
- Intense activity in hot summer can increase the risk of dehydration
- The thirst mechanism is reduced in older people; they may not sense that they are dehydrated, says Fielding.
- High fever also results in dehydration
- A high rate of urination may be because of undiagnosed or uncontrolled diabetes and may be a cause of dehydration.
How to Stay Hydrated in Summer?
There are several ways which can help us remain hydrated
Prioritizing Drinking water
Drink almost ten glasses of water a day. Take adequate fluid during the day in summer, and don’t wait until you are thirsty. Drink water before going into bed because our bodies lose water when sleeping. carry your favourite bottle of water (the best way to enjoy drinking water)
Keep Recognizing Dehydration Symptoms:
If you feel any of the below-mentioned symptoms, It will be a sign of dehydration, and you need to rehydrate your body
Here are the symptoms
- muscle cramps
- fainting
- Intense breathing
- little urination
- itchy, irritated or dry skin may be a sign of dehydration
Hydralte and Pedialyte can help balance out electrolytes and sodium levels in the blood as well as help in rehydration.
Keep an Eye on Urine Colour
Urine colour best measures the volume of hydration. Yellow urine is a sign of proper hydration, while darker yellow urine can indicate dehydration. Urine may be darker because of other medical issues. You can contact your health care provider if you are concerned about urine colour.
Minimize the use of Dehydrating Beverages
Liquids loaded with sugar, salt, and electrolytes increase the risk of dehydration. When these items are ingested, no tissue extracts water from them. Some examples of dehydrating beverages are caffeine, beer, wine, etc. If you cannot avoid alcohol and caffeine, you must drink water in between to avoid dehydration.
- What to wear in the heat
- Wear loose and colour dresses in summer; dark clothes will absorb more heat and tightness, causing opposition to sweetness
- Wear sun-protective clothing. If the clothes’ UPF(ultraviolet protection factor) is 15(considered good), u will be reached by 1/15 per cent of UV rays.
- Wear a hat and sunglasses; it will keep your face skin wrinkle-free and protected from the sun’s UV rays. Brims and brill must be at least 3 inches (2.5 in the case of children), as the skin cancer foundation suggests.
Consume Water-rich Fruits & Vegetables
You will be amazed to know that 20 per cent of our total body water intake comes from our food. All fruits and vegetables have water, but snacks have almost 90 per cent or more water. Snacks are cucumbers, radishes, peppers, cauliflower, celery, tomatoes, watermelon, broccoli, spinach, strawberries, and grapefruit.
Keep hydrating yourself during physical activities:
Are you an Athlete?
Hydrating (drinking enough water) is essential while performing physical activities. Proper hydration is only possible when you take water before, after, and during physical exercise.
American Council on Exercise recommends the following guidelines for working out.
- Drink 17-20 ounces two to three hours before you exercise.
- Drink 8 ounces 20-30 minutes before you exercise.
- Drink 7-10 ounces every 10-20 minutes during exercise.
- Drink 8 ounces no more than 30 minutes after exercise.
Keep yourself hydrated while flying:
Aeroplanes and air flights can be very dehydrating. One must take enough water with him on a flight to avoid dehydration. Aeroplanes are known for low humidity, which causes dehydration.
Hint (take an empty reusable water bottle with you before security checks. After passing the security checks, ask for water then, and you will be able to use water for your flight times)
Enhance water flavours:
If you are not a frequent water drinker, try adding flavours to water to help you enjoy drinking more. Try coconut water(a liquid enriched with sodium, potassium, calcium, and magnesium. It replenishes electrolytes and minerals lost from exercises and physical activities). Mint, oranges, berries, Limes, lemons, and cucumbers can make water tasteful without artificial sweeteners and preservatives.
Conclusion
With these strategies, you can maintain proper hydration, support your body’s functions, and enjoy a more comfortable and relaxing summer. Always have a close view of your body and health care providers if you have concerns about your body’s hydration status. Stay safe, cool, and hydrated to make the summer wonderful.