Summer days and warm sunny weather are perfect for outdoor activities. With them is dehydration, which may cause fatigue, dizziness, headache, and even death. The solution is to drink a lot of water so that your body will be healthy and fit.
Refer to the top 7 tips to save yourself from dehydration during summers from the best nutritionist in Mumbai.
Top 7 Tips to Save Yourself From Dehydration During Summers
- Have a Lot of Water Throughout the Day
The easiest beverage to provide you with to keep you well-hydrated is water. During hot weather, excessive sweat results in more loss of water, and thus, lost water needs to be replenished from time to time. Ideally, the standard is to consume a minimum of 8-10 glasses a day. But if you are sunbathing or exercising intensely for hours, you may require more. Drink at whatever and wherever opportunity, and drink occasionally and not when thirsty.
- Eat Hydrating Foods
The best tip to protect yourself from dehydration is to eat water-dense foods. Fruits and vegetables have a proper amount of water and keep the level of hydration in the best ratio. The most reliable hydrating foods are:
- Watermelon (92% water)
- Cucumber (96% water)
- Strawberries (91% water)
- Oranges (86% water)
- Tomatoes (95% water)
Eat these foods daily and this will pretty much fulfill your hydration needs.
- Steer Clear of Excessive Alcohol and Caffeine Intake
Caffeine and alcohol are diuretics and, therefore, result in excessive urine production and dehydration. While a cup of coffee or a sporadic drink is fantastic, overconsumption drains the body’s fluids very quickly. Opt for herbal teas, coconut water, or flavored water, which are all perfect substitutes to stay hydrated without injuring your body.
- Drink Electrolyte-Rich Fluids
During long exposure to heat or heavy exertion, not just water but crucial electrolytes like sodium, potassium, and magnesium are lost from your body. These need to be replaced so that the effects of dehydration – muscle cramps and weakness – are prevented. Some decent electrolyte replacements include:
- Coconut water
- Fresh lemonade made at home with a dash of salt.
- Natural fruit juice that is without sugars
- Natural sports drinks without too much artificial addition
Drinking fluids that have electrolytes will maintain the body fluids healthy and prevent dehydration during summer.
- Dress Smart for Summer
Your clothing also helps to prevent dehydration. Dress in loose, light, baggy cotton or linen that will let your body breathe more comfortably. Dress in light colors rather than darks because darks trap heat and generate body heat, and you sweat more and lose water. Dressing in a wide-brimmed hat and sunglasses will keep you protected from the sun as well as heat stroke.
- Drink Water
The busy life today causes you to forget to drink water. One of the best tips for reminding yourself to remain safe from dehydration is reminding yourself from time to time to drink a glass of water. You can set reminders on your phone or watch or have apps that monitor the amount of water you’re consuming and remind you to consume water so that you are maintaining adequate fluids during the day. Having a water bottle within reach on your work surface, in your car, or even in your pocket will remind you to consume water during the day.
- Catch Early Warning Signs of Dehydration
Understanding the early warning signs of dehydration will allow you to detect it early before it sets in. Some of the warning signs of early dehydration include:
- Dry mouth and intense thirst
- Dark urine or absence of urine
- Weakness and dizziness
- Confusion and headache
- Dry skin and chapped lips
If you develop any of these symptoms, increase your water intake immediately and rest in a cool, shaded area. In bad cases, dehydration may be corrected by a physician, so caution is best and act quickly.
Dehydration is preventable, yet it is a frequent illness, particularly in the hot summer months. With the below top 7 prevent dehydration tips, you can stay hydrated, maintain your activity level, and become healthy. Appropriate water consumption, water-hungry food consumption, not using too much alcohol and caffeine, selecting drinks containing electrolytes, dressing up for it, reminding yourself to have water, and being knowledgeable about signs of dehydration are all good habits to get optimal hydration.
Mumbai’s Best Nutritionist claims that dehydration is not only about withdrawing water but also about smart lifestyle habits. Following such habits in life, you can make the best use of summer without becoming a victim of dehydration. Drink, remain healthy, and overcome the summer heat with bold spirit!
