Health risks of dehydration: Stay hydrated and healthy with these functional tips for hot days

Health benefits of cucumbers: Composed of over 95 percent water, cucumbers are an excellent hydrating snack, especially for children. They also contain electrolytes like potassium, which helps maintain fluid balance and prevent dehydration (Image: Canva)

Monsoon will soon give way to hot summer days once again. But while you gear up for sunny days and outdoor adventures, beware of the risks of dehydration. Dehydration occurs when your body loses more fluids than it takes in, and it can have serious consequences for your health and well-being.

To help you stay hydrated and healthy, here are five simple yet effective tips:

Sip smartly: Keep a water bottle by your side and sip on it throughout the day. Better than a plastic bottle is to use a vacuum flask that keeps your water cool or a stainless-steel bottle. Aim to drink at least 8-10 glasses of water daily, but don't stop there. If you're spending time outdoors or engaging in physical activities, you'll need even more fluids to stay hydrated. Listen to your body's thirst signals and drink water regularly to quench your thirst and prevent dehydration.

Watch your urine colour: Your urine colour can provide valuable insights into your hydration status. Aim for pale yellow urine, which indicates adequate hydration. Darker urine may signal dehydration and the need to drink more fluids. Keep an eye on your urine colour throughout the day, especially when you're out in the sun or engaging in strenuous activities.

Include quercetin-rich foods: Raw onions, especially red onions, contain a compound called quercetin, which has been shown to have anti-inflammatory and anti-allergic properties. Quercetin can help combat histamine release and may offer protection against heat-related illnesses like heatstroke. Including raw onions in salads, sandwiches, or as a garnish can provide a natural source of quercetin in your diet. Additionally, red onion juice is effective in treating sunstroke and sunburns due to its quercetin content.

Eat your water aka cooling and hydrating foods: Cucumbers are composed of over 95 percent water, making them an excellent hydrating snack, especially for children. They also contain electrolytes like potassium, which helps maintain fluid balance and prevent dehydration. Watermelon is another one, not only is it refreshing but also rich in water content, making it an ideal fruit during the heat wave. If you have school going children in your house, a portion of cucumber, a portion of watermelon and a portion of quercetin rich foods must be packed in their tiffin or made part of the lunch taken at home after school.

While staying hydrated is essential, it's also crucial to be aware of common habits that can contribute to dehydration during the summer months. Here are four habits to watch out for:

Alcohol consumption: Alcohol can dehydrate your body and increase the risk of dehydration, especially when consumed in excess. Limit your alcohol intake, and alternate alcoholic beverages with water or hydrating alternatives to stay balanced.

Caffeine overload: Too much caffeine can have diuretic effects, leading to increased urine production and potential dehydration. Monitor your caffeine intake and balance it with adequate water consumption to prevent dehydration.

Overexertion in the sun: Excessive physical activity in hot weather can lead to profuse sweating and fluid loss. Take breaks, stay hydrated, and listen to your body's signals to avoid dehydration and heat-related illnesses. The best time to engage in outdoor activities would be early morning and late evening.

Ignoring thirst signals: Don't wait until you're thirsty to drink water. By the time you feel thirsty, you may already be dehydrated. Make a habit of drinking water regularly throughout the day, even if you don't feel thirsty.

In addition to dehydration, summer can also bring about gastrointestinal issues like diarrhoea and constipation. To keep your digestive system happy and healthy, focus on:

Fibre intake: Include fibre-rich foods in your diet to promote regular bowel movements and prevent constipation.

Probiotics: Incorporate probiotic-rich foods like yogurt in form of lassi or raita, kefir, pickles, kombucha and sauerkraut into your diet to support gut health and prevent digestive issues.

Sattu: Chana once roasted and powdered, becomes sattu. It can be mixed in water or buttermilk and turns into a delicious drink. Sattu is known for its digestive properties. It acts as a natural coolant and helps soothe the stomach lining, relieving indigestion and acidity.