Dizziness, dry mouth are symptoms of dehydration, beat monsoon humidity with these proven hacks

How to stay hydrated in monsoon season: Watermelon, cucumber, oranges, and tomatoes are excellent choices as they not only provide hydration but also supply vitamins, minerals, and antioxidants (Image: Canva)

Dehydration is a condition where your body is running short on water to function properly. Dizziness, dry mouth, and darker urine are some of its subtle yet alarming signs. Simply put, dehydration occurs when your body loses more fluid than it takes in. This can happen due to excessive sweating, inadequate fluid intake, fever, diarrhea, or vomiting.

The risks associated with dehydration include vulnerability in various groups: older adults may experience reduced thirst sensation and limit fluid intake to avoid frequent bathroom trips; people at higher altitudes face increased dehydration risks; athletes in endurance sports like marathons and triathlons are prone to fluid loss; people with chronic illnesses such as diabetes, kidney disease, and alcoholism have heightened susceptibility; and infants and children are vulnerable due to illnesses like diarrhea and vomiting. Recognising these risks is vital for preventing dehydration and promoting health among these groups.

Here are 6 ways to stay hydrated in monsoon season:

Drink sufficient water: It's essential to maintain hydration by consuming 8-10 glasses of water daily. Even during monsoon, when the weather feels cooler, high humidity levels can lead to significant fluid loss through sweating. Adequate water intake helps regulate body temperature and supports various physiological functions.

Electrolyte-rich beverages: Opt for electrolyte-rich drinks such as coconut water, which contains potassium and magnesium, essential minerals lost through sweat. Lemon water and sports drinks also replenish electrolytes, helping to maintain hydration balance and prevent muscle cramps.

Eat hydrating foods: Include water-rich fruits and vegetables into your diet. Watermelon, cucumber, oranges, and tomatoes are excellent choices as they not only provide hydration but also supply vitamins, minerals, and antioxidants. These foods contribute significantly to your daily fluid intake and support overall health.

Limit caffeine and alcohol: Limit consumption of caffeinated beverages like coffee and tea, as well as alcoholic drinks. These substances act as diuretics, increasing urine production and potentially leading to dehydration. If you do consume them, balance with additional water intake to offset their effects.

Monitor your urine colour: Pay attention to the color of your urine, as it serves as an indicator of hydration status. Ideally, urine should be pale yellow. Darker urine may indicate dehydration, prompting the need to increase fluid intake promptly.

Set a reminder: Use smartphone apps or alarms to remind yourself to drink water regularly, especially if you have a busy lifestyle or tend to forget. Consistent hydration throughout the day helps maintain fluid balance and supports optimal bodily functions.