Since it ushers in spring, summer is a lovely season. Everybody eagerly waits for this season of blossoms, fruits, and, of course, holidays. However, as time goes on, the heat from the sun increases until it is intolerable. Then you start complaining about the heat and tiredness. These could be indications that your body is beginning to experience the effects of rising heat. Therefore, you must protect your health in the summer by staying hydrated.
Hydration is important for staying healthy
Since nature has designed the human body to adapt to changes in ambient temperature, an excessive amount of heat results in perspiration. This helps to cool the body. Thus, water is necessary for life since it is important for various metabolic activities. Meanwhile, it also helps regulate blood pressure and the efficient operation of other systems. However, the body overheats when it loses a lot of water in the heat, which can lead to heatstroke.
Signs of dehydration
You must have lost your appetite, had a dry mouth, or felt dizzy over the summer. These are all the earliest indications that water is leaving your body. The warning signs of dehydration include severe thirst, exhaustion, and cramping. Since the brain is 73% water, dehydration also prevents the brain from functioning properly. You must have heard tales of people passing out after spending a long period in the sun. People often experience confusion as a result of heat draining brain water.
How much water should you drink every day?
We get around 20% of the fluid we need each day from our food and the remainder from the liquids we drink.
Depending on your sex and body’s requirements, you need to drink a certain amount of water. The U.S. National Academies of Science, Engineering, and Medicine recommends that males consume 3.7 liters (or 16 cups) of fluid per day. Meanwhile, women should consume 2.7 liters (or 11 cups). Besides, if you work out, sweat, or are ill (diarrhea, vomiting, fever), you should consume even more water.
It is possible to consume too much water, albeit it is uncommon. A water surplus can be fatal, particularly for people with heart disease or electrolyte imbalances. So, the best course of action is to discuss with your doctor how much water is optimal for you to drink given your activity level and body type.
Tips for staying hydrated
If you’re experiencing any of the above mentioned signs, you will need to hydrate your body properly. Here are some tips that will help you stay hydrated this summer:
One should drink at least 4 liters of water every day. Besides, you must feel free to go above this amount, if you are still thirsty. In the heat, your brain can equate thirst with hunger, leading you to eat when you’re not really hungry. However, you would not benefit from this. In fact, it could cause constipation because water is necessary for efficient digestion. So, at the very least, drink a glass of water before each meal.
Yes, drinking a lot of water prevents dehydration. However, drinking contaminated water might cause problems. So, you must make sure that the water you drink is properly purified. To protect yourself from waterborne illnesses, buy a water purifier. Moreover, clean the filters on your RO water purifier if you already have one before summer arrives.
✔️ Fruits + Water = No Dehydration
By adding fruits like watermelons, oranges, berries, or lemons to your drinking water, you can provide your body with antioxidants and electrolytes. The equilibrium of electrolytes is essential for the proper operation of muscles and neurons. So, electrolytes like potassium, magnesium, sodium, and chlorides are abundant in these fruits. These help to reduce fatigue. Another fantastic source of water and electrolytes that you can use in the heat is coconut water.
✔️ Water that is edible
In the heat, eating foods high in water content aids in keeping the body hydrated. Vegetables like tomatoes, spinach, cucumbers, and other melons are examples of such food.
Looking for dehydration symptoms
The best indication that someone is dehydrated is human pee. Human urine often has a light color, like straw, because the body contains enough water. Dehydration, on the other hand, causes urine to appear deeper yellow in color. So, keep checking for these signs during summer to stay healthy and hydrated.
Drink some water in the morning
This increases your energy levels and speeds up your metabolism. If you often wake up at night to urinate or experience heartburn, avoid drinking water shortly before bed.
Add flavorings without Calories
Make your water more enticing by infusing it with fruit or vegetables. You can also prepare a jug to infuse overnight in the refrigerator to make filling your water bottle in the morning simpler. For flavor on the go, pick up a water bottle with an integrated infusion basket.