Dehydration is quite common during summer. This is the time of the season when most people fall prey to heatstroke and even faint due to dehydration. So to prevent the adverse effects of the summer heat on health and prevent dehydration this season, here are a few healthy tips and tricks you can follow. Because diet plays a key role in not only protecting you against the harsh summer heat and dehydration but also improve your overall health. So here are a few simple tips to get you started!
Tips To Deal with Dehydration
When the heat scorches high, it drains out the water from the body, making you feel lethargic and exhausted. It usually occurs when the amount of water lost through sweating and excretion exceeds the amount of water or liquids you consume. As the water gets lost from the body, the fluid and salt balance in the body is also disturbed. This is when you start to experience the symptoms of dehydration such as headache, dizziness, weakness, and dry mouth. If these are ignored, it can lead to fainting and severe health complications. Hence, extra care needs to be taken during summer to prevent heatstroke and dehydration, especially for elderly people and children.
Rather than pulling up your socks after experiencing a heat stroke in summer, it is wise to prevent it with simple remedies at home. And what’s better than making a few changes in your diet to fight the summer heat and dehydration healthily. Here are the seven most effective and simple tips to follow to beat the summer heat and prevent dehydration naturally.
1. Load up your water intake
Yes! One of the best, most effective, and simple tips to prevent dehydration during summer is to drink a lot of water. The water levels in the body are depleted due to the extremely hot weather outside. This, in turn, causes fluid imbalance in the body and increases your risk of headache, lightheadedness, and fainting. Hence, during summer, ensure you increase your water intake as a part of your daily routine.
Instead of drinking loads of water at once, take small sips regularly throughout the day. This helps you to stay hydrated all day. Also, make sure you drink at least two liters of water every day during summer.
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2. Eat fruits and vegetables rich in water content
Water alone is not sufficient to beat the summer heat and dehydration. As salt and minerals are also lost from the body along with water, it is best to increase the intake of hydrating fruits and vegetables in a diet without fail. These fruits also help your body to remain cool along with providing various nutrients.
Instead of snacking on chips and burgers, opt for a platter of salad containing fresh fruits and vegetables such as grapes, watermelon, muskmelon, cucumber, papaya, and oranges to beat the summer heat.
3. Drink healthy juices (not carbonated drinks)
When it comes to summer, all of us stack our refrigerators with cold drinks and carbonated beverages. However, it is not a good idea as these drinks not only rob the essential nutrients but also make you feel more thirsty.
Instead, opt for healthy, homemade fruit juices or vegetable juices to quench your thirst. You can drink coconut water, bottle gourd juice, carrot, and beetroot juice, or try detox drinks (fruit slices that are soaked in water overnight). Also, drinks that are steeped with common herbs or spices such as ginger, jeera, or mint act as one of the best home remedies for dehydration. You can even go the traditional way and drink a glass of lemon water which not only helps in detoxification but also to fight dehydration.
4. Stay hydrated during/after exercise
Exercising every day is a good habit but not at the cost of your health. The best way to prevent complications during exercise, especially on a hot summer day, is to stay hydrated. As the body loses fluids and electrolytes after a strenuous workout session, it is important to replenish the lost minerals and water in the body to prevent dehydration. Do not let dehydration stop you from sticking to your fitness routine by staying hydrated. Also, avoid chemical-laden and sugary drink after exercise as it will do more harm than good in the long run.
5. Try homemade popsicles
Who doesn’t love to enjoy ice cream on a hot summer day? Isn’t the thought enough to make you crave one now? How about trying homemade popsicles this summer? Yes, homemade popsicles are not only a healthy alternative to ice cream but also help you to reap the benefits of fruits. All you need are fresh fruits, herbs, sugar, and water. Add chopped fruits, herbs, sugar, and water in a blender, blend, and pour it in a mold. Refrigerate it for six to eight hours and the popsicles are ready.
You can make a wide range of popsicles at home to quench your thirst and enjoy it on any afternoon. And what’s best? Even your kids will love to have chilled popsicles, thus helping to maintain the fluid balance healthily in summer.
6. Make the most of soups and smoothies this season
Soups form an integral part of the daily diet for people planning to keep strict control over their diet to lose weight. However, you can also make the most of these soups during summer to stay hydrated and prevent dehydration. The same rule applies to smoothies. Hence, this summer make it a habit to include soups and smoothies in your meals. This will not only add more fluids to your body but also help you to regulate your hunger and keep a tab on your food intake.
Moreover, for fussy eaters, homemade smoothies with nuts, fresh fruits, and chocolate can make them gulp down the drink without a second thought!
7. Include curd and buttermilk in the diet
Do not think twice before including curd and buttermilk in your diet this summer. It not only works as one of the most simple and effective home remedies for dehydration but also exerts a cooling effect on the stomach and body. Moreover, it is known to help treat mild dehydration by replenishing the body with lost fluids and salts. Also, if you suffer from diarrhea or vomiting, eating curd or drinking buttermilk helps you to deal with it as it acts as a probiotic.
Some More Quick Tips:
1. Dress appropriately: Wear lightweight, breathable clothing in light colors during summer to help regulate your body temperature and reduce sweating. This can help prevent excessive fluid loss.
2. Take breaks in the shade: When spending time outdoors, take frequent breaks in shaded areas to rest and cool down. Avoid prolonged exposure to direct sunlight, especially during the hottest parts of the day.
3. Avoid excessive alcohol and caffeine: Both alcohol and caffeine can contribute to dehydration by increasing urine production. Limit your intake of these beverages, especially when spending time outdoors in the heat.
4. Set reminders: During summer activities, it’s easy to forget to drink water. Set reminders on your phone or use apps to prompt you to take regular sips of water.
5. Plan outdoor activities wisely: Schedule outdoor activities during the cooler parts of the day, such as early morning or late afternoon. Avoid strenuous exercise during peak heat hours to reduce the risk of dehydration.
6. Cool down with cold showers: Take refreshing cold showers to lower your body temperature and reduce the risk of overheating.
7. Use a portable fan: Carry a portable misting fan to spray cool water on your face and body for instant relief from the heat.
8. Listen to your body: Pay attention to signs of dehydration, such as thirst, dry mouth, fatigue, dizziness, or dark urine, and respond promptly by hydrating.
This summer, do not let the heat strike you down with heatstroke and dehydration. Follow these simple tricks and remedies to beat the summer heat and prevent dehydration naturally at home.
(The article is reviewed by Monalisa Deka, Senior Health Content Editor)