Hydration Hacks: Doctor-Approved Strategies to Stay Hydrated During Extreme Heat – News18
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Staying hydrated is easy and can be done by drinking water, enjoying beverages and staying hydrated on scorching days.
Watermelon is a widely loved fruit, yet many people are unaware of its numerous health benefits. (AI Generated)
As we enter peak summer months, staying hydrated emerges as a consideration. High temperatures can put a lot of strain on our bodies which can cause dehydration. Dehydration is when your body does not have enough fluids to function optimally, which can drain your energy, impair bodily functions and bring about more complex health problems. Thus, knowing ways to stay hydrated is highly essential. Staying hydrated is easy and can be done by drinking water, enjoying beverages and staying hydrated on scorching days.
Dr Kapil Borawake, Director – ICU and Criticare Medicine, Sahyadri Super Speciality Hospital, Hadapsar, Pune shares tips are simple and will keep you healthy and hydrated during hot weather.
1. Structured Water Intake Schedule
Begin each day by hydrating first thing in the morning. Try to enhance hydration by placing reminders that make you drink water every hour or two. Regularly hydrating is essential which includes drinking before one feels thirsty as thirst means one is already a bit dehydrated.
2. Creative Water Infusions
You can transform your water intake to make it more enjoyable by infusing fruits and herbs. Try adding mint, basil, raspberries, or even kiwi slices. These will not only make the water more appetizing but also add an exceptional value in nutrients. Put the ingredients together in a large water pitcher and rest it in the fridge over the night to allow the flavours to infuse
3. Incorporating Hydrating Foods
Adjust your diet to include a higher proportion of fruits and vegetables that are rich in water. For instance, integrating salads with iceberg lettuce, celery, and radishes, or creating fruit salads with melons, oranges, and peaches can significantly boost your hydration levels. These foods also help in maintaining electrolyte balance due to their mineral content.
4. Minimizing Dehydration Triggers
It is advisable to reduce the consumption of beverages that have diuretic effects, such as coffee, tea, and alcoholic drinks. If consumption of such beverages is unavoidable, ensure to increase water intake proportionally to counteract the diuretic effect
5. Proactive Hydration Practices
Adopt the habit of drinking water prior to any physical exertion, particularly in hot weather. This pre-hydration strategy is critical for avoiding sudden drops in hydration levels, which can lead to decreased physical performance and increased risk of heat stroke
6. Vigilant Hydration Monitoring
Regularly check the colour of your urine as a real-time indicator of hydration status. Ideally, urine should be pale yellow. Carry a portable water bottle to help you maintain hydration if you notice darker urine, signalling a need for immediate water intake
7. Smart Electrolyte Management
During cases of excessive sweating, hydration with electrolytes is equally important as hydration with water. Use an electrolyte substitute that does not contain sugar or artificial flavouring. Coconut water is a great option, because it contains sugar free potassium and magnesium alongside many other essential electrolytes
8. Integrated Cooling Methods
To lessen water loss, use a combination of techniques that lower body temperature. Cotton and linen clothing should be worn because they allow airflow. Hats and umbrellas provide relief from sunlight, and body temperature can be lowered using sporadic cool showers or baths.
By following these easy hydration tips every day, you can help your body handle the extreme heat better, making sure it stays well-hydrated and works the way it should.
