Staying hydrated during summers is not just about drinking eight glasses of water daily, but much more. Enough fluids not only quench your thirst, but also facilitate the normal functioning of your body. Read on to know how you can keep yourself hydrated and healthy in the hot weather.
Stay hydrated with food
Having lots of fruits and vegetables in the summers is that smartest choice you can make. The water content of fruits and vegetables is very high, and thus, prove to be hydrating. These foods also contain mineral salts, natural sugars and vitamins that replenish the losses through perspiration. Fruits such as pineapples, grapefruits, peaches, oranges, watermelons, etc. contain a lot of vitamin C, which is great for the skin. The antioxidants present in these fruits and vegetables, like cucumber, celery, lettuce, gourds, and leafy greens, also save the skin from sun damage, while hydrating your body. So, it would be wise to add lots of salads to your meals every day, and replace desserts with fresh fruits.
Choose drinks smartly
Coconut water is one of the most refreshing drinks for summers, because it contains minimum carbohydrates and lots of natural salts, thus helping you to balance the losses through sweat, and quench your thirst as well. Herbal teas, lemonades, mocktails and fruit juices, and even mixes of fruit and vegetable juices are perfect choices during the hot weather. You can start your day with a large glass of chilled skimmed milk, and include curd or buttermilk in the lunch and dinner. Add a bowl of soup to your meals too. Milkshakes and fruit smoothies are also delicious additions to the diet, and can in fact be a healthy choice if prepared with skimmed milk.
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Don’t forget water!
Carry a bottle of water with you wherever you go. Having a bottle by your side while travelling, or at work will remind you to drink it without making an extra effort. Steer away from alcohol and aerated drinks that can cause dehydration. Rather, substitute these drinks with water when eating out.
Remember these easy tips:
- Drink a large glass of water before exercising, to maximise your workout.
- Keep sipping water or unsweetened fruit juice every 15-20 minutes while working out.
- Fill up your bottle of water as soon as it is about to finish.
- Choose fruit juices when you get bored of drinking plain water. Stay away from overindulging in tea, coffee or aerated drinks.
- Keep a check on the fluid loss by checking the color of your urine. It should be pale yellow. If it appears too dark or cloudy, even on drinking 6-8 glasses of water per day, it is a sure sign of dehydration. So, consult your doctor immediately.
Seventy percent of our body contains water, which means that if we lose fluid from our body, it impacts all organs and their functioning directly. It is therefore, extremely crucial to refuel our body with water and water-rich foods to enjoy a healthy summer.