5 Tips for Staying Hydrated In the Summer

Water. For all living organisms, it is one of the most important elements. Water accounts for up to 60% of the adult human body. It is required for biochemical processes, the distribution of nutrients throughout the body, the removal of waste, and blood circulation and body temperature maintenance. It helps digestion, reduces constipation, cushions joints, maintains heartbeat stability, and protects important organs and tissues.

We may get dehydrated if we don't get enough of it. Muscle cramps, tiredness, thirst, and other unpleasant symptoms are all signs of dehydration. Dehydration can harm our ability to think and reason. We may suffer a loss of appetite, moderate constipation, light headedness, or kidney stones.

It is critical to drink enough water every day to maintain your body functioning at peak performance. When you're in a hotter climate, physically active, sick, or suffering from diarrhoea or vomiting, your body requires extra water to function properly. It's easy to go about your day without considering how much water you've had or to forget to take those sips until you begin to feel ill. However, water is essential for keeping your body healthy and hydrated, particularly in the summer heat.

How Much Water Do You Need?

According to doctors, there is no one-size-fits-all strategy for ensuring enough daily water consumption. The quantity of water you should drink each day is determined by various factors, including your body weight, health conditions, medications, and other considerations. Some individuals can retain too much water due to thyroid disease, kidney, liver, or heart disease. At the same time, others may retain too much water due to medications such as antidepressants and non-steroidal anti-inflammatory medicines (NSAIDs).

The amount of plain water that adults and children should drink daily is not standardised, but there are basic guidelines for women and men. As a general rule of thumb, women should drink about 2.7 litres of water per day, while males should drink approximately 3.7 litres of total water per day on average. Another option is to divide your body weight in pounds by two and drink that many ounces of water each day. Regardless, drinking water should be a part of your everyday routine rather than something you have to make a special effort to do.

Know the Signs of Dehydration

Water makes up the majority of the human body. It is a vital source of life and is responsible for various physiological activities, including crying and spitting, flushing waste and regulating body temperature.

When your body does not have enough water, dehydration occurs. Dehydration may manifest itself in a variety of ways, including:

• Dark yellow urine.
• Sweating is absent.
• Skin that is parched
• Rapid breathing and heart rate.
• Dizziness.

You don't want to be caught without adequate water in your system while it's hot outside. We have a few tips to keep you hydrated this summer.

How to Stay Hydrated

Keeping hydrated is essential for staying safe and healthy this summer. And what is the secret to staying hydrated? Follow these five easy tips:

1. Buy a large water bottle.

You will always be able to carry water with you if you invest in a refillable water bottle. Bottles with time markings on the side are available to help you keep track of your daily water consumption. You may fill it up and go for the day without having to worry about running out of water or another beverage. Whether you're heading to the gym or running around town, you'll always have it with you.

1. Eat more fruits and vegetables.

To stay hydrated, you don't have to drink water all of the time. Fruits and vegetables high in water help keep you hydrated when you're out in the sun. Grapes, lettuce, watermelon, and other non-starchy fruits and vegetables are excellent options for preventing dehydration in the summer. Consume more of these foods daily, as well as lots of water, to maintain optimal hydration.

1. Drink fruit smoothies to keep you hydrated.

Perhaps you do not want to eat a large number of fruits and vegetables daily. That's OK; you can just drink them instead. A fantastic way to consume your daily allotment of vitamins and minerals while also boosting your hydration levels is to make fruit and green smoothies. Not only are you including hydrating fruits in the smoothie, but you're also including a substantial amount of ice. Not only will the smoothie taste delicious and hydrate you, but it will also help you to manage your body temperature by lowering it. If you've been out in the sun all day and feel exhausted, a fruit smoothie can help you feel all fresh again.

1. Drink simple coconut water.

Coconuts are high in potassium and electrolytes, which may help you stay hydrated. It's excellent for muscular aches and cramps, plus it's fat-free. Coconut water, on the other hand, is high in calories, so you may not want to replace it with normal water. If you want to consume coconut water, go for the unsweetened kind. Some coconut waters have been flavoured or sweetened. The simple coconut water is delicious on its own and will help you refresh your body throughout the summer.

1. Limit your coffee and beer consumption.

You're undoubtedly aware that drinking coffee causes you to pee. This is due to the fact that it includes caffeine, which has a diuretic effect. Caffeine does not raise your risk of dehydration, according to scientific research. However, if you pee a lot and don't drink enough water to restore it, you may have severe side effects.

Alcohol is also a diuretic and is known to dehydrate people. It interferes with the body's antidiuretic hormone, making water absorption more difficult. You'll lose more fluids and won't be able to replenish them fast enough if you consume a lot of alcohol while in the sun.

Drink alcohol in moderation and with a couple of glasses of water to wash it down. Spend some time in the shade if you're spending the day on the lake and drinking alcohol, and carry water and other hydrating drinks and foods with you.

Staying hydrated and following the five tips above can help you prevent heat-related diseases prevalent in the summer.