Summer is officially underway and Indian summers are known to be extremely hot and harsh. Yet, it could never deter people from enjoying outdoor sports, BBQs, vacations with friends and family. And why should you not do these things? Why would you stop? After all, it is all about spending some quality time and building beautiful memories. However, it is to be remembered that summer is also the time for electrolyte imbalances, dehydration and heat stroke in the worst case scenario. You may not realize but all of these are quite common. Thus, it is essential to stay hydrated and healthy this season.

Ways to Avoid Dehydration

Well, you have absolutely no reason to worry if you do what it takes to stay hydrated.

I. Drink Plenty of Water: Water requirement of body depends on various factors such as age, gender, occupation and even environmental conditions. Hence it is difficult to tell the exact amount that one needs to consume, however it is always advisable to drink  3-4 litres of water on a daily basis. A quick and easy way is to find out your body’s water requirement is to check for the color of the urine. Urine should be transparent to pale yellow in color, dark color urine can be a sign of dehydration. Also a lot of fluids get discharged from the body as sweat while exercising. This should be replenished with lots of water to prevent dehydration. Apart from water, consuming drinks containing electrolytes such tender coconuts are also good options.

II. Eat Whole Carbs: Low carb diet can wreak havoc with the water level of your body especially during the summers. Carbohydrates like brown rice, whole grain pasta, and oatmeal soak up water when cooked. Thus, they help increase the hydration levels when you consume them. Cutting them from your diet simply means reducing fluid intake as well.

III. Eat Fruits and Vegetables: It is not always possible to drink water endlessly. Well, there is an easy, effective, healthy and tasty solution to this problem. Increase your intake of fruits and vegetables to replenish the loss of fluids. Go for citrus fruits and melons for maintaining hydration.

IV. Wear Breathable Fabric: Cotton is the best fabric to wear to beat the heat. Wear loose fitted, breathable fabric to avoid discomfort during the summers.

V. Try to Remain Stress-free: Easier said than done but by being stress-free can actually help you stay hydrated too. Stress makes the adrenal glands to produce stress hormones. Adrenal glands also produce aldosterone. This hormone regulates the levels of fluids and electrolytes in the body. Thus, with the adrenal fatigue, the production of aldosterone diminishes, leading to low electrolyte levels and dehydration.

VI. Limit Alcohol Consumption: Excessive consumption of alcohol leads to water loss. Moreover, it also prevents your body from realizing that it is dehydrated. And when you realize that you are thirsty or dehydrated, it is already too late.

Symptoms of Dehydration

Watch out if you have any of the following symptoms as it means you are dehydrated:

  • Muscle cramps
  • Headaches
  • Dark urine or no urination
  • Slow responses and mood changes
  • Confusion, hallucinations, lightheadedness or dizziness and weakness
  • Dry nasal passage
  • Cracked and dry lips
  • Unconsciousness
  • Fever and chills
  • Rapid breathing and heartbeat
  • Dry skin
  • Feeling extreme thirst or parched

Who are Susceptible to Dehydration?

Dehydration can occur to people of all ages but infants, children, and elders are more vulnerable to dehydration.

Enjoy the summer to the fullest by ensuring to stay hydrated throughout. In case, if the signs of dehydration persists longer, consult a physician. At Nightingales, we bring the doctor to your house as per your preferred time. Give yourself the gift of good health by calling us to get expert opinion and treatment for dehydration and electrolyte imbalances right at the comfort of your residence.

Image Credits – Water photo created by katemangostar –