With summer’s arrival, outdoor activities like family picnics, softball games, and lounging in the backyard become more frequent. While these activities are enjoyable, excessive heat exposure can lead to dehydration, resulting in heat cramps, heat exhaustion, or even heat stroke. It’s essential to replenish fluids regularly, especially in hot weather or during physical activity, to maintain proper hydration and support overall health, says Anshu Mondal, MBBS, MD -tuberculosis & respiratory diseases / Pulmonary Medicine.
Recognising dehydration
Common signs of dehydration include excessive thirst, dry mouth, dark yellow urine, fatigue, dizziness, and muscle cramps. Severe dehydration can cause rapid heartbeat, confusion, or fainting. If you experience these symptoms, increase your water intake immediately.
Here are few simple ways you can prevent yourself from dehydration.
Staying hydrated
Drink water: Sip water throughout the day, aiming for at least 64 ounces daily. Use the colour of your urine as a hydration indicator—clear or pale-yellow urine suggests proper hydration, says Jain.
Hydrating foods: Include water-rich foods like watermelon, strawberries, tomatoes, and bell peppers in your diet. These foods not only hydrate but also provide essential nutrients.
Limit alcohol and caffeine: Both alcohol and caffeine can dehydrate you. If you consume them, balance with plenty of water.
Choose sugar-free juices: Natural juices without added sugar provide hydration and essential nutrients. Check labels to ensure they are 100% juice.
Use hydration apps and flavoured water: Hydration tracking apps can remind you to drink water. Adding flavors like cucumber or mint can make water more appealing.
What to eat to stay cool
Fresh produce: Fruits and vegetables, high in water content and easy to digest, help you stay hydrated and cool.
Spicy foods: Yes, you read it right. Spicy foods can help cool you down by making you sweat, which lowers your body temperature, says Jain.
Low-fat meats: Opt for low-fat meats like chicken breast. High-fat foods are harder to digest and can add extra strain on your body.
When to stay out of the sun
Avoid outdoor activities between 10 a.m. and 4 p.m. when the sun’s rays are strongest. Take breaks to cool down, stay hydrated, and avoid overexertion. If you must be outdoors, seek shade frequently and stay near places where you can cool off, like air-conditioned buildings or shady spots.
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