Don’t wait till you faint on hot summer days!
It is normal to lose body water through sweating, breathing, peeing and even pooping. However if not replenished, this loss of water—mingled with heat—can lead to extreme exhaustion as you lose essential body fluids. Dehydration is the loss of excess water content from your body. The first sign of dehydration is a dry throat that makes you feel extreme thirst and loss of energy.
Read on to know the best and the easiest tips to keep your energy levels high and stay hydrated.
Drinking enough water
Drinking enough water helps you keep hydrated. It is one of the easiest ways to combat dehydration. If you are stepping out, always remember to carry a water bottle. You could try flavoring your water with a few lemon slices, strawberries, or cucumbers. It is beneficial to the body and can add flavor to your water. It is advised to consume eight glasses of water on average as it helps in better flow of blood in the body. Some research says that drinking 400 to 500 ml of water half an hour before your meal can help in losing weight effectively.
Consumption of water-rich fruits and vegetables
Eating water-rich fruits and vegetables helps to keep your body hydrated as well. Foods rich in water content and high in fiber must be added to your daily meals. It is also important that the foods you consume are rich in nutrients like vitamin C, A, and magnesium. Watermelon, strawberries, cantaloupe, peaches, oranges, and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini, tomatoes, and many more.
Balancing your sugars
Sugar levels play an important role in summers, as dehydration can lead to an imbalance in your glucose levels. This imbalance can be troublesome as it is extremely dangerous if not checked in time.
Dress according to the weather
Keep an eye on your outfit, look for comfort, and natural, breezy clothing that will help your skin breathe. Avoid dark colors as they absorb more heat. Cover your head with a hat or use an umbrella in extreme heat to keep yourself cool. Use a broad-spectrum sunscreen to avoid sunburns. Some sunscreens can help your skin to stay cool too. Stay inside when it gets too hot, and relax in an air-conditioned environment. But remember to keep sipping water as air conditioning also dehydrates.
Foods and beverages to avoid
Spicy food and carbonated drinks dehydrate you sooner than you think. It’s best to avoid caffeine as well; it may cause some people to feel anxious or urinate more frequently.
Be aware of dehydration signs
Always keep track of the signs and symptoms of dehydration in children and adults. Here we’ve listed some of the most common symptoms:
- Muscle cramps
- Bad breath
- Fever or chills
- Craving sugars
- Dry mouth and skin, especially dry, chapped lips
- Fast heartbeat
- Usually, elderlies, kids, and pregnant women feel the effect of dehydration the most. Following these tips can help you in staying hydrated during summer.