Summer is a season of intense heat when the risk of dehydration is very high. It is a season that can be both enjoyable and challenging, as the heat and humidity can make it tough to stay hydrated. Dehydration can lead to numerous health issues, such as headaches, exhaustion, dizziness, and even heart attacks. Therefore, keeping yourself hydrated during the summer is essential to maintain good health and well-being.
Let us understand what dehydration is. Dehydration occurs when your body lacks a sufficient amount of fluids. Therefore, it is very essential to remain hydrated during the summer months to maintain good health and well-being.
Discover Why Dehydration Is a Big No-No!
In the summer, staying hydrated is crucial for several reasons.
1. Regulation of body temperature
When you perspire, your body loses water, which helps you cool down. However, if you are dehydrated, your body’s ability to regulate its temperature is compromised, increasing your risk of heat exhaustion or heatstroke.
2. Staying hydrated helps you function better physically
Staying hydrated helps you function better physically. Dehydration can lead to a drop in energy levels and muscle cramps, making it difficult to exercise or engage in physical activity. Drinking water frequently can help you remain hydrated and perform better.
3. Keeps skin healthy
Your skin’s health is also impacted by dehydration, as water helps remove toxins from the body, resulting in clearer and healthier skin. Drinking enough water can also prevent dry, flaky skin, which is common in the summer.
4. Maintaining hydration can support cognitive function
Dehydration can impact cognitive function, leading to mood swings, a lack of focus, and memory loss. It can make it more difficult to concentrate and think effectively. Drinking enough water can help enhance cognitive function and maintain mental acuity.
5. Maintaining hydration can help with digestion
The effective operation of your digestive system depends on water. It aids in food digestion and nutrient absorption, avoiding constipation and other digestive issues. Therefore, staying hydrated during the summer is crucial to keep your digestive system functioning efficiently.
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Cool Down and Hydrate: Your Ultimate Guide to Beat the Heat
Staying hydrated during the summer months can be challenging, but there are several ways to do it effectively. Here is how you can do it:
1. Drink water regularly
Drinking water on a regular basis is the most effective way to stay hydrated. You should drink a minimum of eight glasses of water per day, but this varies depending on your age, health conditions, pregnancy, weight, and level of physical activity.
2. Eat water-rich foods
Eating water-rich foods helps you stay hydrated during the summer months. Fruits like watermelon, strawberries, oranges, and vegetables like cucumber and lettuce are excellent choices for it. Apart from containing excess water, they also provide essential nutrients that the body requires to stay healthy.
3. Avoid caffeine and alcohol
It is not advised to consume caffeine or alcohol during the summer, as they both can dehydrate you. It is best to avoid them and opt for water, herbal tea, or fruit juices to stay hydrated.
4. Avoid exposure to heat
Avoiding exposure to heat during the hottest times of the day and taking breaks in the shade can prevent dehydration.
5. Dress in loose-fitting attire
Dressing in loose-fitting clothing can help keep you cool and avoid sweating. Avoid wearing clothing that is too tight because it might trap heat; instead, opt for lightweight fabrics that let your skin breathe.
6. Keep a water bottle nearby
Keep a water bottle nearby and sip on it sometimes to stay hydrated during the day. Make sure to replenish it frequently, especially if you are exercising or spending time outside.
7. Monitor your urine colour
Monitoring your urine colour is an excellent indicator of your hydration levels. Clear or pale-yellow urine means you are likely to be well hydrated, but if your urine is a dark yellow colour, you may need to drink more water.
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Don’t Sweat It! Hydration Hacks from Nutrishilp for Your Hottest Summer Yet
Let us be summer ready with these quick and useful hydration hacks and beat the heat. Here are some tips for quick and healthy summer cooler drinks:
Infused Water
Add fresh fruits like lemon, berries, watermelon, or cucumber to your water and let it sit for a few hours. This gives your water a refreshing twist without any added sugar.
Iced tea
Iced tea is another option that involves brewing some green tea or herbal tea, adding some lemon, mint, or honey for flavour, and serving it chilled.
For that extra zest,
To boost the nutritional value of your drinks, you can add chia seeds, flaxseeds, or hemp seeds. These are rich in fibre, omega-3 fatty acids, and protein, and they help you feel fuller for longer.
Coconut Water
Coconut water is an excellent alternative to sugary drinks as it is a natural source of electrolytes, which are essential for hydration. It also contains potassium, which helps regulate blood pressure.
Smoothies
Smoothies are a great way to stay hydrated and get some essential nutrients at the same time. You can make a smoothie with fruits like bananas, strawberries, or mangoes and add yoghurt or milk for protein.
Soups
Another fantastic way to hydrate during the summer months, especially if you prefer something warm, is to have soup. For a refreshing twist, you can try making a chilled soup with tomatoes, cucumbers, or watermelon.
Nutrishilp Bonus Tips & Recipes
- Try adding some fresh herbs, such as mint or basil, to your water for added flavour.
- Make your own natural electrolyte drink by mixing coconut water with a pinch of sea salt and some freshly squeezed lemon or lime juice.
- Invest in a reusable water bottle with measurements marked on the side to track how much water you are drinking.
- Drink water before and after physical activity to avoid dehydration.
- For a refreshing and hydrating beverage, keep a pitcher of water in the fridge with sliced fruits or vegetables.
- It is important to avoid sugary and artificial drinks like Rasna or Red Bull, as they can lead to dehydration and other health issues in the long run.
Below are some video links where you can find out about Nutrishilp’s recipes for detoxifying beverages, soups, and smoothies.
Smoothies:
Soups:
Chilled Mint Cucumber Yogurt Soup
Refreshing Summer Detox Drinks:
Carrot, Lemon & Curry Leave Detox Water
Apple Cinnamon, Ginger Detox Drink
Orange, Coriander & Mint Leave Detox Water
Beetroot, Fennel Seed & Sweet Lime Detox Water
Beat dehydration this summer by incorporating these delicious and hydrating drinks into your daily routine.
Shilpi Goel – Nutritionist, Author, Dietitian, and Founder of Nutrishilp.
If you are experiencing any health-related issues or have concerns, do not hesitate to reach out to Team Nutrishilp for assistance. You can contact us via WhatsApp at 7581921000 or through email at contact us at Nutrishilp.
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