Summer! As the sun shines brighter, these days of warmth often make people more active, and less lethargic, unlike other gloomy seasons. However, the heat waves will make sure to suck that energy out of your body by making your body’s fluid balance go out of whack.
First, let’s understand what exactly happens. To put it in layman’s terms, your body discards the excess heat from the body when it is hot, through sweat. This sweat that evaporates with the help of the sun, takes away the heat and cools you down. But at the same time, this evaporation eventually reduces your body’s water level. And unbeknownst to many, the mere loss of fluids from your body affects normal bodily functions.
If it’s the loss of water that is harmful to your body, you must make sure to balance that water level. So, here are a few tips and formulas to save your days
Do the Math Yourself
Understand that there is no ‘one-size fits all’ when it comes to the amount of water intake. It varies depending on age, weight, activity level, climate, etc. So, the Dubai Health Authority (DHA) provided a formula to calculate the ideal amount of water intake for you. Your weight (in kg) x 0.033 = Water in litres. So instead of following the ‘8 cups water every day’ theory, or scrolling through various articles with contradicting opinions, calculate it yourself! Note that the amount of water intake is different for the sick, pregnant and breastfeeding women. (Please Note: People with certain conditions like kidney or liver disease will have to consult a doctor or dietitian to identify how much water they need to drink throughout the day.)
Avoid Dehydrating Drinks
Not all fluids help you stay healthy and hydrated. So, if you do not wish to make things worse, avoid drinking caffeinated, carbonated, and sugary drinks. Milkshakes, coffee, processed juices and other beverages are culprits that are loaded with sugar, sodium, and other ingredients. These remove water from your tissues, hence contributing to dehydration.
Better Choices
Although water is the ideal fluid for summer, you can opt for coconut water, lemon water and natural fruit juices with less sugar content too. Athletes and fitness enthusiasts can resort to natural electrolyte drinks that can help restore fluid balance and aid recovery. Make a smart diet plan accordingly.
Food Affects Hydration too
Know that about 20% of water intake comes from food. So, consume more whole fruits and vegetables that are rich in water content like berries, cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, broccoli, and lemon. You can also consider certain probiotics like yogurt, which will improve your body’s bacteria. Along with many other benefits, probiotics also help in the absorption of food and nutrients, including water.
Reduce Body Heat
Apart from drinking water, hydration also includes regulating your body temperature. So, some of the ways to cool off the heat include — wearing light-coloured, lightweight, loose-fitting clothing; regulating your diet using the above tips; avoiding going out during noon; scheduling your physical activities during cooler times of the day; protecting yourself from the sun using umbrellas, shades, or/and quality sunscreen; using hand fan; and misting yourself with a liquid spray if you become overheated.
Also Read: Perfect Healthy Eating Habits for a Vibrant Summer
Rehydrate Your Body
Spicy food and the above-mentioned drinks can increase thirst and fluid loss. Strenuous and physical activity will make you sweat making you lose your fluids. In addition to that, sickness often leaves one dehydrated. All this loss, if not balanced with water intake, can cause problems. Keeping these in mind, drink more to make up for every lost water content.
When it is too late to ‘Beat the Heat’?
Never ignore dehydration symptoms. While some experts consider thirst to be a key indicator, there are other symptoms to be aware of as well:
- Feeling tired
- Skin feels dry, irritated, or itchy
- Muscle weakness or cramps
- Fatigue
- Dizziness and headaches
- Rapid breathing
- Fainting
- Not urinating (having very dark yellow urine is a concern)
Understand the causes of dehydration, and implement such small tips in your daily lives, to avoid dehydration. With these easy and life-changing tips, we hope you and your loved ones have an amazing summer of good health and energy!
