How to stay hydrated this summer
The summer is here and the heat is on. As the environmental temperature rises during the summer, the risk of dehydration increases. So it is very important to stay hydrated on these hot weather days.
Why it is important to be hydrated?
Human body is composed of 60-70 percent water and that is more than half of your body weight. Your body needs water to sustain body temperature,maintain muscle function, immune health,digestion,mood and to protect the joints and brain. Every day you lose water with urine,sweat,saliva and even with the breath. It is faster in hot summer days and if you don’t replenish, dehydration can be occurred.
How to know whether you are dehydrated
Concentrated dark yellow urine is an early sign of dehydration. Other than that,dizziness,heart palpitations,muscle cramps and constipation are major signs of dehydration. But a sure way to tell if you are dehydrated is that you are thirsty.
Simple Tips to stay hydrated this summer:
Drink water early in the morning
Drinking a full glass of water first thing in the morning gives you more benefits other than hydration. Even in Ayurveda it is advised to drink water in the morning with empty stomach. This will eliminate toxins from your body, purifies colon, replenishes your body and kick start your metabolism. So why not follow this simple tip to enhance your overall health.
Infuse water with natural flavours
Bored of drinking plain water? Give it a twist with infusing your favourite natural flavours. Try squeezing half of a lemon or lime into your glass. Infuse your water with herbs such as rosemary, lemongrass, basil, sage, mint, and thyme. Add some fruit (like strawberries, pomegranate, oranges, and blackberries) or vegetables like cucumbers to your water. You can infuse whatever the flavour you like.
Keep your water bottle within arm’s reach
The first sign of dehydration is thirst. When you are outside and feeling thirsty be sure you reach in for the water bottle. It is recommended that you should drink half the body weight in ounces of water every day. For most of people it’s like 6-8 glasses of water. But on hot weather days or if you are more active, the amount you drink should be increased.
Eat more fruits and vegetables
There are lots of fruits and veggies which are high in water content such as watermelon,grapes,citrus fruits,cantaloupe,tomatoes,cucumbers and leafy greens like lettuce, spinach etc. Most these fruits and veggies are seasonal so you can easily add them to your diet. On the other hand, fruits and veggies are high in fiber and vitamins, which mean you add nutrition values to your diet as well as hydration.
Drink soups and herbal tea
It’s better to drink more water base soups rather than creamy soups. Vegetable soups are the perfect choice for summer days. Herbal iced teas are a great alternative to caffeinated coffee, tea and sodas which are also high in sugar and sweeteners. Herbal teas such as green tea,chamomile and mint tea are full of antioxidants, which is a healthy option of hydration.
Cut back on alcohol
Alcohol has been shown to be a diuretic, which means that when you drink alcohol you tend to urinate a lot more than normal. As a result, your body dehydrates. So it is always best to avoid alcohol. But if you can’t completely cut down alcohol, remember to hydrate yourself, preferably with water and drink alcohol in moderation.
Although the summer is a great time to go outside and be active make sure to hydrate yourself as your body gets moving. Keep in mind, none of the above mentioned food or beverages can be substituted for water. Therefore, ensure adequate water intake throughout the day.