Best Tips To Avoid Dehydration In Summer
The onset of the summer season brings with it the thoughts of cool ocean breezes, a tall glass of lemonade and a hammock nap. But hey, hold your thoughts, the season is also about staying hydrated or else you may fall into trap of dehydration. Yes, you read that right! Dehydration is a common problem faced by the majority of us while scorching heat waves continue to irritate us.
But have you ever gave it thought that what Dehydration exactly means, what leads to dehydration, the symptoms of dehydration and above all how can one stay on top of the hydration game?
This blog below has answers to all the questions running through your mind, keep on reading and stay hydrated :)
What is Dehydration?
Dehydration is a state wherein the body loses more fluid in comparison to intake, thus rendering your body in a position where it doesn’t have enough fluids to function properly.
Between 50%-70% of our bodies are made of water and the reduction in the water content of our bodies i.e. dehydration disturbs the mineral balance i.e. sugar and salt which affects the body's functioning.
Importance of Hydration For The Body
Hydration isn’t just important to prevent dehydration problems, but it also has a bearing on how your body carries out other functions. Let’s dive into the reasons why you should stay hydrated:
As little as 2% fluid loss from your body, can impact your memory and cognitive abilities. (1) It would be wrong to say that proper hydration can help you in improving your concentration levels and prevent dehydration during the summer season.
Your body needs water to be able to digest food properly. When you have an optimum fluid intake, it can help your body in breaking down the soluble fibre from your diet. This is important for keeping things moving properly along your digestive tract. (2)
Keeping Joints Lubricated
Our joints contain cartilage that is made up of approximately 80 per cent water. Staying hydrated can also help in keeping your joints lubricated and working properly. (3) (4).
Also Read: Tips to get a good skincare routine with coconut oil
Causes and Signs of Dehydration in Summer
When we talk about signs of dehydration in adults, the followings body dehydration symptoms need to be taken note of:
This is one of the most common signs of dehydration. If your fluid intake isn’t up to mark, you will keep on feeling thirsty; which is invariably your body’s way of telling you to drink more water.
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If your urine is too dark or foul-smelling, it’s a symptom that your body is lacking water. If your water intake is proper, your urine will be pale, plentiful and odourless. (5)
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If you feel tired very often it might be a sign that you are dehydrated. Low energy and fatigue can be characterised as one of the primary symptoms of dehydration. You must address these issues at the earliest if you want to figure out how to prevent dehydration.
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What Causes Dehydration
If you are wondering about how to control dehydration, it is important that you figure out the reasons for the same. We have put down a list of some of the most common dehydration causes:
Not Drinking Enough Fluid
If you do not drink enough water, it can lead to dehydration. It is advisable to have 2.7 litres to 3.7 litres of water per day for men and women respectively as one of the easiest ways to prevent dehydration.
Excessive Loss Of Fluids
You can also become dehydrated due to excessive sweating, crying, vomiting or diarrhoea. The frequency at which you lose fluids is also influenced by the climate, level of physical activity etc.
#ISayOrganic Tip: In addition to consuming more fluid, you must also add citrus fruits to satisfy your thirst, they also help in maintaining water levels in your body. The best fruit to include in your diet during summer is Mosambi. Mosambi or sweet lime is said to have essential vitamins and minerals that help reduce the occurrence of dehydration and related problems.
Also Read: Reasons To Eat Organic Seasonal Fruits
How to Avoid Dehydration in Summer
We have put together a list of ways to control dehydration. You can adhere to those for your reckoning:
Always keep a water bottle with you
In order to complete your daily water intake, you can buy a fun water bottle and keep on sipping water from it during the course of the day. It looks like a fun accessory and it’s easy to carry around.
Keep The Colour Of Your Urine In Check
If your urine is dark-coloured, it is one of the most common dehydration causes. Hence, it is advisable to amp up your water intake. As mentioned above, your urine should be pale, odourless and plentiful.
Add Exciting Flavouring To Your Water
You can add fruits such as sweet lime, cut cucumbers, lemons etc. to your water to enhance its taste. Be sure to opt for calorie-free flavouring to keep the calorie count in check.
Listen To Your Body Signals
At times, you might feel very weak and lethargic. You should try having an electrolyte replacement drink or some lemonade to replenish the salt, sugar and fluid levels in your body.
Be Mindful Of Your Diet
You should stay away from processed and sugary foods. As 20 per cent of our daily water intake comes from the food we eat, you should have a nutrient-rich and balanced diet. (6)
Also Read: Reasons to Include Organic Anar in your everyday routine
Severe Dehydration Symptoms: When to Seek Medical Attention
We have put together a list of severe dehydration symptoms that warrant immediate medical attention.
Loss Of Consciousness
If you or anyone you know becomes unconscious, and there isn’t any significant improvement even after making them sip some water, it’s time to call your doctor.
If a person suffers a heat stroke, their heart rate might increase rapidly and the pulse rate will also increase. In such a situation, visit your doctor immediately.
If a person runs a high fever due to dehydration, it’s time to call the doctor for proper monitoring of the situation.
An adult male has about 60 per cent of water in his body and an adult female has about 55 per cent of water in her body. (7) In order to facilitate the smooth functioning of your body, it is advisable to focus on your water intake. You can adopt any of the above-mentioned tips in your lifestyle to keep your water levels in check because each cell, tissue and organ in your body needs water to dissipate proper functions.
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Frequently Asked Questions
How can I tell if I'm dehydrated?
If you have dry lips or mouth, have dark-coloured urine or if you feel excessively lethargic, there is a high probability of being dehydrated.
What are the best ways to stay hydrated in the summer?
You should consume more fruits, and water-rich vegetables and drink the necessary amount of water per day to stay hydrated in summer. You should also focus on replenishing the water levels in your body post working out.
Can I prevent dehydration by wearing breathable clothing?
When you wear light and loose clothing, you won’t sweat much and it will help you in curbing the loss of body fluids due to sweating.
What are the best times to drink water to stay hydrated?
You should drink water after waking up, before mealtime, before bathing and before sleep. (8) You should also have water after working out and during the afternoons to avoid the lethargy.
What should I do if I'm feeling dizzy and lightheaded in the heat?
You can have an electrolyte solution or lemonade with salt and sugar to infuse instant energy in your body when you feel dizzy and lightheaded in the heat.
Can I drink sports drinks to replace lost electrolytes during outdoor activities?
Sports drinks are infused with the necessary levels of sugar and electrolytes to aid instant hydration and curb the effects of dehydration on the body.
How can I monitor my hydration levels while exercising in the heat?
If you aren’t sweating much while working out, it is a sign that you are dehydrated. In addition to that, dark-coloured urine is also an indicator of dehydration.
What foods are high in water and can help me stay hydrated?
Cucumbers, tomatoes, spinach, mushrooms, melons, broccoli, Brussels sprouts etc., are water-rich foods and you can stay hydrated by incorporating these food products into your daily diet.
What are the best ways to stay hydrated when travelling in hot climates?
While travelling you must always have a water bottle with you so that you keep in sipping water. If you aren’t a fan of guzzling water, you can have something that contains chia seeds to keep yourself hydrated. Having the right meals can play a major role in helping you stay hydrated.