Vacations to the pool or beach, outdoor events, and backyard barbecues are everyday summertime activities. It is essential to drink enough water when having fun in the sun. Your body cannot function correctly while you are dehydrated. Sodium, calcium, and potassium are examples of electrolytes, which are minerals found in the body. These substances may be present in your food and water.
Muscle cramps, exhaustion, and a burning need to drink fluids are all symptoms of dehydration. Around 73% of the water in our brains and hearts is water. Our cognition and memory might deteriorate in hot temperatures if we do not drink enough water. A 2% drop in body water may affect the short-term memory and concentration span. Signs that you may be dehydrated include a lack of interest in food and thirst, and a tingling in the hands and feet. The colour of your urine is an excellent indicator of how hydrated you are. Your body’s hydration level is indicated by the colour of the urine you produce.
The great news is that you do not have to rely only on the water to remain hydrated this season. Ways to help you keep energised are here.
1. Eat Water
Do not simply drink water; consume foods that have high water levels. That is correct. You got it! It is essential to eat more “water-rich” vegetables and fruit such as watermelon and strawberries. Zucchini, Cucumbers, celery, lettuce and tomatoes are all excellent choices. Foods high in water make up around 20% of our daily water consumption. Fruits and vegetables with a high-water content include strawberries, grapefruit and watermelon, celery and radishes, and tomato and cauliflower varieties. All of them contain at least 90% water.
2. Have cold showers more often
Ice cold baths are the way to go. We lose more water when we perspire more in the heat. Even though cold showers do not rehydrate our bodies, they save us from overheating and wasting water in the hot weather. Also, they help us relax our muscles and boost our mental state.
3. Drink lots of liquids
• Consume water! During the summer, the most straightforward regimen is to drink enough water on a regular basis and keep your blood sugar levels steady.
• Try a cup of iced coffee first (caffeine-free is always a great option). Coffee may be included in your regular fluid consumption, which may come as a surprise to you. According to a recent study, almost all of your morning cup of joe is water.
• Try an iced tea. There are a wide variety of teas to pick from, including white, black, green, and oolong. As a general rule, tea has roughly half the caffeine that coffee does. Certain medicinal and fruit teas are caffeine-free, as are some herbal and fruit-iced teas.
• Coconut water is a better option than fruit juice. There are fewer calories and extra sugars in coconut water than there are in fruit juice. Potassium is abundant in this food.
4. Eating the right foods
• Consume cold soups, especially ones made with broth. Gazpacho, a classic Spanish cold soup, is one of the most often consumed. Onion, garlic, and tomatoes are the primary components.
• When you consume spicy meals, you will experience a warming sensation as well as a cooling effect on your body. Any dish may benefit from a dash of cayenne pepper or a dollop of salsa.
• To improve efficiency, you should avoid eating fat since it takes more time for your system to break it down and has a greater salt level. Dehydration may occur if you eat too much salt. In the summer, if you consume meat, go for low-fat options like chicken breast.
5. Right Clothing
• Wearing a loose white linen shirt is fashionable, but it is also sensible in hot, sunshine hours. You do not sweat as much when you are dressed in dark colours, and tight clothing prevents that perspiration from evaporating. Cotton is another cool-weather fabric option. If you are trying to keep cool, go for bright hues instead of dark ones.
• Putting on sunscreen and a hat. Clothing that maintains you cool in the heat and clothing that protects you from ultraviolet (UV) radiation are two distinct things. Instead of white or pastels, consider dark or vibrant hues if sun protection is a priority. They are more heat-absorbing, so the rays cannot get through to your skin.
• It is better to wear dry garments rather than damp ones. Clothes made of synthetic fibres, such as polyester and rayon, are better at blocking the sun’s rays than those made of natural fibres. Investing in sun-protective apparel is an option as well. Special dyes and chemicals are used to prevent damaging UV radiation in sun-protective fabrics.
