Even mild dehydration can drain your energy and make you tired. Here are ways to keep yourself hydrated in Summer.
Our body is made up of about 60 per cent water, and its every system depends on water. Water is important for healthy skin, hair, and nails, as well as controlling body temperature, heart rate, and blood pressure. Water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
Amount of water needed
Everyday you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. For men, it is roughly about 13 cups (three litres) of total beverages a day. For women is about nine cups (2.2 litres) of total beverages a day.
Ways to stay hydrated
- Staying hydrated is not just about drinking eight glasses of water daily but much more than that.
- Natural beverages like coconut water are refreshing drink alternatives with low carbohydrates and sugar content.
- Iced teas, lemonades, and homemade drinks with natural ingredients such as mint, strawberry, cucumber, etc is also a good option. Buttermilk and fresh fruit smoothies can be included in the diet.
- Low-fat flavoured milk is a perfect drink to be taken after a rigorous exercise routine.
- Eat fruits and vegetables that are rich in vital nutrients: Fruits like oranges, pineapples, melons, peaches, and strawberries are not just refreshing; they also help in hydrating your system effectively.
- Alcohol, aerated drinks and fancy energy beverages should be avoided.
- Always carry a bottle of water with you.
- A simple way to find out if you are adequately hydrated is to check the colour of your urine. It should be pale yellow and not dark, smelly or cloudy.
Factors which influence need for water
- Exercise
- Hot and humid weather.
- When you have fever, vomiting or diarrhea. During illnesses, the body loses additional fluid.
- You may also need increased water intake in case of conditions like bladder infection or urinary tract stones.
- Pregnancy or breast feeding: During these periods women need more fluid intake.
Content provided by Oxygen Media. To know more visit: www.oxygenliving.com and www.lifespanindia.com
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