With the rising heat of summer, our body responds by losing surplus water as sweat in an attempt to cool down the body. Surplus fluid loss equates to the necessity of drinking to maintain energy, prevent heat illness, and just generally enhance overall well-being. Drinking the right way throughout summer not only maintains the body in top form but also improves mood, skin, and even digestion.
One of the most significant summer hydration rules is to drink a lot more water. While the regular water consumption is about 8 glasses (2 liters) a day, summer should be more due to the excessive sweating rate. The ideal way of staying hydrated is to drink water throughout the day, even before thirst pangs hit you. Thirst is a late indicator of dehydration, and it may be that your body is already dehydrated if you wait for it.
Apart from plain water, incorporating hydrating foods and liquids into your diet plan can be a wise decision. Fresh fruits like watermelon, cucumbers, oranges, and strawberries have high water content and include vital vitamins and minerals. Coconut water, natural drinks, have high electrolyte content and are ideal to rehydrate the body after sweating. Cold herbal teas, lemon or mint tea-flavored water, and vegetable and fruit smoothies are some tasty and healthy choices. But one should also be careful not to overindulge in what one should not overindulge in. Soft drinks and bottled juices are ironic in the sense that they dry out the body in the long term. In the same way that too much tea and coffee, and alcohol, will cause one to lose water because they are diuretics. If one does decide to drink them, one should do so with ample amounts of water.
Individuals tend to ignore the role of timing when it comes to water intake. Drinking a glass of water in the morning assists in getting your metabolism going and aiding organ function. Water taken prior to meals not only alleviates digestive stress, but it also assists with portion control, which is great for the dietitian. Replenishing fluids following exercise or exposure to heat has an added benefit.
Children and the elderly need extra care during summer since they are more prone to dehydration. The parents need to make the children drink water frequently, even when they are playing. The elderly may not feel thirsty as frequently but need to drink water frequently as well.
In a nutshell, summer is a season to play outside, get moving, and indulge in seasonal cuisine—but also a season in which to be especially mindful of staying hydrated. Establishing healthy hydration habits not only avoids dehydration but also enables your body to acclimate to the heat. So pack a water bottle, drink wise drinks, and heed your body’s calls—because staying hydrated on water is one of the simplest and most effective things you can do to remain healthy all summer long.
