7 Tips to Prevent DEHYDRATION this Summer
For you’ve wished so dearly to pack those winter jackets and enjoy the sunshine, summer has finally arrived with a bang. And even it has just touched the threshold, it has already become all about sweat and fatigue. During these summer days, as the mercury rises, you are required to pay more attention towards your hydration level. Since human bodies are 40 to 70% water depending on the fitness level and age, it is absolutely essential to keep ourselves hydrated for our overall health. In any case, the water we drink helps in optimizing blood pressure, regulating body temperature, lubricating joints, moving waste out of the body, and assisting in digestion.
With increased summer temperature, even a short-term outdoor activity causes increased water loss – through sweating and evaporation – while our body works to remain cool. Even a 1 to 2% loss of body weight (from water) can affect your performance and your body’s ability to cool itself. As a result of this loss, your heart will pump harder, blood circulation will slow down, and muscles will get exhausted very fast. And if the loss moves up to 3 to 4%, you’ll be more prone to developing heat-related illness, together with cramps, heat exhaustion and heat stroke.
Even if you’re not physically active, your body tends to lose more than one liter water each day through urine, perspiration, sweat and breath. However, for the majority of days, it’s more than two and a half liters. And of course, our target is the restore what is lost. Regardless of any outdoor or physical activity, we can make up for our body’s water loss with a little planning. Let’s see, how we can stay hydrated in summers.
- Drink plenty of water, and actually, healthy water. Obviously, drinking water is essential not only to quench your thirst, but also to stay hydrated. However, considering the level of pollutants in normal drinking water, you should think about investing in a first-rate water purifier. Havells collection of water purifiers offers 100% RO+UV safe drinking water with naturally-occurring added minerals for total health.
- Indulge in frequent water breaks. Take a little time out of your regular task, and drink water. Make it your habit to drink water before starting any activity, and during the activity. This will help you to stay hydrated in the long run.
- Watch your water intake. Most of the people don’t know how much they should consume on a daily basis, or how much they actually consume. It is recommended to drink at least 2 liters of water every day, and in fact, more if you’re exercising.
- Have an electrolyte drink. If you’re exercising or engaging in any strenuous physical activity for more than an hour, it’s better to have sports drink to restore lost electrolytes (minerals in the blood). Seeing that your body loses imperative electrolytes like sodium, potassium and chloride with sweat, an electrolyte or sports drink can help you replenish them.
- Eat water-rich food products. Eat plenty of water-rich foods, like melon, berries, orange, bell peppers, grapes, etc. Besides water, these foods will offer a dose of electrolytes too.
- Check your weight before and after a workout. And in case the weighing scale confirms a loss, replenish it with water. If you’ve dropped 3% or more of your body weight, there are high chances of severe dehydration.
- Watch your urine color. It might seem unpleasant, but checking your urine color is possibly the simplest way to know if you’re dehydrated. If it appears deep yellow or light orange, you’re perhaps not drinking enough water.
Following these simple steps, you can ward off the possibility of getting dehydrated. During summers, heat exhaustion occurs, and more often while doing outdoor activities. If not taken care of properly, it can develop into a heat stroke – a hazardous condition causing organ damage, seizures, coma, or even death. Whenever you feel dizzy, overheated or dehydrated, get away from the sunshine, drink some water and put cooling compress on your head, neck and chest. If the condition doesn’t improve, it’s better to get examined by a doctor!