It’s still March and heat waves are already reaching its peak. And with this, staying hydrated emerges as a top-notch essential to survival.
High temperatures can strain the body, leading to dehydration. This occurs when the body lacks enough fluids to function properly, which can sap energy, disrupt bodily functions, and potentially cause serious health issues. To avoid this, it’s important to know simple and effective ways to stay hydrated during hot days. Here are some easy tips to help you stay refreshed without much effort.
Incorporating hydrating foods
For starters, add more fruits and vegetables with high water content to your diet. For example, add salads made with iceberg lettuce, celery, and radishes, or prepare fruit salads with melons, oranges, and peaches. These foods not only improve hydration but also help maintain electrolyte balance because of their minerals.
Creative water infusions
You can make drinking water more enjoyable by infusing it with fruits and herbs. Add ingredients like mint, basil, raspberries, or kiwi slices to enhance both taste and nutrition. Combine them in a large water pitcher and leave it in the fridge overnight to let the flavours blend.
Proactive hydration practices
Make it a habit to drink water before engaging in any physical activity, especially in hot weather. This pre-hydration practice is essential to prevent sudden dehydration, which can lower physical performance and increase the risk of heat stroke.
Vigilant hydration monitoring
Check the colour of your urine regularly to monitor your hydration level. Ideally, it should be pale yellow. If it appears darker, it means you need to drink water immediately. Carrying a portable water bottle can help you stay hydrated throughout the day.
What are the signs of dehydration?
If your skin feels dry, itchy, irritated, inflamed, or sensitive, these are signs of dehydration. Other symptoms include headaches, dizziness, fatigue, muscle cramps, rapid breathing, fainting, and infrequent urination or very dark yellow urine. To address these issues, move to a cooler place and drink plenty of fluids. Over-the-counter options like Pedialyte and Hydralyte can help restore electrolytes and sodium. If the dehydration is severe, contact emergency services or consulate a doctor immediately.
