As summer gets hotter, we sweat more and can get dehydrated. We all know drinking water is important, but it's also important to understand how much we need. We should aim to drink about 8 glasses of water a day, especially when it's hot.
It’s important to understand that it's not good to wait until we feel thirsty because that means we're already getting dehydrated. Sometimes when we sweat a lot, we lose important minerals like sodium and potassium. We can get these back by drinking sports drinks or eating fruits like bananas.
Here are some essential tips to help you stay well-hydrated and healthy during the scorching summer days.
Understand your needs: It's often suggested to drink six to eight glasses of water daily, but individual water needs can vary based on factors such as gender, health status, activity level, and environmental conditions. Experts recommend being attentive to your body's signals and adjusting fluid intake accordingly. Tuning into your unique requirements is key to staying properly hydrated, says nutritionist Rashmika Shukla.
Do not overhydrate: Drinking excessive water can have adverse effects, contrary to common belief. Shukla says that consuming more water than what your body needs can increase total blood volume and strain the kidneys. It's crucial to find a balance and avoid forcing excessive water intake.
Don't wait till thirsty: Thirst is often a sign that our bodies are already dehydrated. So do not wait until you're thirsty to drink water. Instead, aim to sip water consistently throughout the day to maintain hydration levels. This approach helps prevent the discomforts associated with dehydration, such as bloating and headaches.
Drink more when you are out: Outdoor activities and exposure to heat can lead to increased sweating and fluid loss. It is important therefore to rehydrate to replenish lost fluids, electrolytes, and salt balance. Alongside water, electrolyte-rich drinks like coconut water and nimbu paani can help restore hydration levels. These beverages provide essential minerals lost through sweat, making them ideal choices for staying hydrated during outdoor adventures.
Drink the right types of fluids: Choosing the right beverages is crucial for optimal hydration. Colas, sodas, and alcoholic drinks may provide temporary relief but can have long-term negative effects. It's best to limit consumption and opt for water, herbal teas, or fruit-infused water with options like cucumbers and berries.
Always sit and drink water: Drinking water quickly or drinking while standing can lead to inefficient absorption and potential inflammation. Instead, take the time to sit and sip water slowly, allowing your body to absorb it effectively.
Additional tips for hydration
Water drinking habits: Use water tracker apps to remind yourself to drink at regular intervals. Infuse water with fruits like cucumbers and mint for added flavour. Always have a water bottle with you and place them in frequented areas for easy access.
Fruits and vegetables for hydration: Incorporate hydrating fruits and vegetables like watermelon, berries, cucumbers, and leafy greens into your diet. Carry these with you for convenient hydration on the go.
Get more electrolytes: For strenuous physical activity, replenish electrolytes with sports drinks, bananas, and coconut water. These sources of sodium, potassium, and chlorine help replace what is lost through sweating.
Healthy cold beverages: Consider low-sugar options like smoothies made with fruits and vegetables for hydration and nutrition. Sugarless cold coffee, lemonade, or cold-pressed fruit juice are also refreshing alternatives.
Check your urine colour: It is a simple indicator of hydration levels. A pale yellow to clear colour indicates adequate hydration, while dark yellow to brown signals dehydration.
What to avoid:
Stay away from highly processed and sugar-rich foods that contribute to dehydration. Limit consumption of deep-fried snacks and processed foods high in sodium, which deplete water from your body. Also, limit alcohol, smoking, and carbonated drinks, as they can further dehydrate you.
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