With the rising temperature in summers, it’s essential for the body to stay hydrated to maintain the energy and function efficiently. Dehydration can cause a number of problems in everyday life such as fatigue, moodiness, muscle cramps, and even bad breath.
Since the average human body is about 60% water, drinking enough water is vital or the body parts to function properly. Water regulates body temperature, eliminates toxins, and carries nutrients and oxygen to the cells. Though water need depends on various factors such as the environment, person’s physical activity, and general health. Symptoms of dehydration include a dry mouth, dry skin, fatigue, weakness, and no urination for six hours. The more serious condition of heat exhaustion causes excessive sweating, rapid heartbeat, headache, dizziness, nausea or vomiting, abdominal cramps, weakness, and fever.
While a glass of water is the usual way to avoid dehydration in the body, there are plenty of other ways to beat the summer and keeping yourself hydrated all day long. Some of these ways include:
1. Food for hydration:
There’s no rule that you can only ‘drink’ water, as there are other ways of staying hydrated without water. About 20% of our daily water consumption comes from the fruits and vegetables that we consume every day. Fruits such as apricots, blueberries, oranges, peaches, pineapple, plums, and raspberries contain over 80 percent water while cantaloupe and watermelon contain the highest water content, at more than 90 percent. Consuming these water-rich fruits can help in keeping the body hydrated as they fulfill the water requirement in the body.
2. Water is still the best option:
Soft drinks and energy drinks are mostly filled with sugar and are nowhere a substitute for water. They’re not the best option for keeping the body hydrated. Water is an all-time best choice for hydration and because of zero calories, no amount of water would lead to weight gain. Avoid drinks with sugar and sodium content as they can dehydrate you, and instead go for plain water and lemon which has plenty of health benefits.
3. Drink regularly - Keep a reminder
Drinking a gallon of water at once doesn’t mean that the body will stay hydrated for the whole day. Hydration requires consuming water at regular intervals which helps to keep the water levels consistent in the body. During a workout, it’s important to consume water on a regular basis between short intervals to keep the muscles working. Add a reminder in your phone, if required, to add drinking water as a part of the daily routine until it becomes a habit.
Alcohol is a proven dehydrator. It decreases the production of anti-diuretic hormone, which is used by the body to reabsorb water. Always remember to drink at least a glass of water after each drink. With less anti-diuretic hormones, the body loses more fluid through urination. This effect can be avoided by drinking water or juice after consuming alcohol.
5. Keep a bottle:
The best idea is to keep your own water bottle which makes drinking water easy and convenient. A portable and re-usable bottle can be used at any time - at the office, at home, or at the gym. This way you can drink water frequently on regular intervals to prevent the body from dehydrating. Keeping the water bottle in front of you while working can also work as a reminder for you to drink more water.
6. Don’t wait until you’re thirsty:
The thirsty moment is when your body has already moved into the dehydration mode. Dehydration should never be ignored as it can lead to many serious health problems such as heat stroke. It’s essential to stay proactive when it comes to drinking hydrating liquids or water throughout the day. If you’re not drinking enough water while exercising, your body may not be able to produce the sweat it needs to cool down.