Tips to Stay Hydrated this Summer

 

Continuing our previous blog, hydration stays in the same place of importance as summer begins. However, drinking plenty of water won’t help you for the rest of the day. One of the most crucial things you can do for your health during this season is to prevent dehydration which can sneak up on you quickly, leading to a cascade of unpleasant symptoms like fatigue, headaches, dizziness, and even muscle cramps. In severe cases, it can even be life-threatening. 

So, how do you stay ahead of the curve and ensure your body is getting the fluids it needs to thrive? 

This blog is your one-stop guide to staying hydrated this summer.

Why Does Hydration Matters?

Water equally contributes to 60% of the weight of your body. 

Without this, you wouldn't be able to have almost any function in your body, like maintaining homeostasis by adjusting your body temperature, lubricating your joints, converting into energy, and removing waste. With hydration levels dropping, your processes do not work as they are supposed to, and these affect your everyday life negatively. Here's a glimpse into why staying hydrated is critical for various bodily functions:

• Temperature Regulation: Sweating is the natural kick-bottom procedure of your body when overheating. When you sweat, you create this opportunity for the heat coming from your skin to be transferred by way of the evaporation of water. And when you're dehydrated, you'll not have enough water for an effective sweat, so it makes you overheat.
  
  
• Brain Function: This may result in mild dehydration when your cognitive function gets impaired. Research has proven that dehydration may result in cognitive dullness, attention problems, trouble with memory, and several sensibilities.
  
  
• Physical Performance: Dehydration indicates severe water loss, and thus it leads to issues with your physical performance. It could result in fatigue, cramps, and a high chance of immunity breakdown.
  
  
• Digestion: It is responsible for the breakdown of food, the passage of it through the intestines, and the incidence of constipation.
  
  
• Nutrient Absorption: Alongside blood, water is also the second-way, nutrients are distributed all over your body to provide the cells with the nutrients they need to carry out their function correctly.
  
  
• Kidney Health: It is unbelievable that the kidneys are extremely bright at eliminating metabolic waste from your blood. Efficiently functioning kidneys require plenty of water, and dehydration will make it harder for your kidneys, which now increases your possible risk of kidney stones and other problems.
  
  

Simple Strategies for Staying Hydrated This Summer

A 2023 study found that heat waves are moving slower by 20%, lasting longer (up to 12 days on average), and reaching higher peak temperatures compared to four decades ago. This means more people are exposed to extreme heat for extended periods. 

While carrying a reusable water bottle with you wherever you go and sipping on it throughout the day is always a go-to tip, here are some other tips: 

1. Coconut water: Coconut water's natural electrolytes, like potassium, can help replenish fluids lost through sweat, making it a great hydrator during exercise or hot weather. While refreshing, its natural sugars are present, so opt for unsweetened varieties and enjoy it alongside water for balanced hydration.
2.  Spice Up Your Water: Revitalize the plain water with cucumber, lemon, ginger, and mint slices and it will immediately taste refreshing and with a superb flavor.
3. Fresh Fruits and Vegetables: Many fruits and vegetables with high water content are examples that could be cited. Watermelon, cucumber, celery, and berries hydrate you up and have their group of healthy useful elements like collagen supplements. 

• Don't Forget Smoothies: Smoothies can be consumed easily on the go and are an excellent way to help you stay hydrated. Be creative and prepare your own naturally healthy juices by mixing fruits, vegetables, and yogurt. We can compost organic waste from the kitchen and the cafeteria, reducing the amount of waste that is disposed of in landfills.
  
  
• Be Mindful of Caffeinated Drinks: Although they do partake in some amount of fluids, caffeine and alcohol can be highly dehydrating too. Water is the better replacement for your coffee, tea, soda, and sugary drinks.
  
  
• Freeze it Up: Ready a pack of frozen fruits or ice cubes to add a chill blow to your beverage.
  
  
• Make it a Habit: Put up a ringtone on your smartphone and buy a water bottle that has time indicators to ensure that your daily water intake is close to the minimum recommended dose.

Feel your BEST

You and your family can stay hydrated and enjoy a healthy and refreshing summer by adhering to these simple tips. Grab that water bottle, take up these wellness tips  for a healthier you, and beat the heat this summer! 

Follow Rawafed  for more such health insights.