How to keep your body hydrated in summer heat

The body is about 60% water, so you should always make sure to replace the fluids lost, especially in hot summer days when you sweat more.

Besides that, summer vacations are great for family time, but with the heat and going out to beaches and parks, keeping hydrated is really important.

This article will cover why hydration matters and how to stay hydrated in hot summer weather.

Why hydration matters

Hydration provides the right hydration many benefits and is very important for the body, Which can include:-

• Regulating body temperature.

• Supporting brain functions.

• Improving mood.

• Keeping joints flexible.

• Helping digestion go smoothly.

• Treating kidney stones.

• Helping with weight loss.

Although we've all probably heard experts recommend drinking eight cups of water daily, these recommendations can vary based on each person's needs and change with temperature, humidity, and activity levels.

Generally, experts suggest people consume about 15 ml per half kilo of body weight. Those who exercise or work outdoors in hot weather should drink 30 ml per half kilo of their body weight.

How to figure out your body's hydration needs

The body might need more or less water than these guidelines. Thirst is not a good or accurate measure because it might not show up until thebody is dehydrated. Besides, thirst signals tend to weaken as you get older.

The most accurate and reliable sign of hydration is urine color. Clear or light yellow means you're properly hydrated.

If your urine looks like apple juice, it means you need to drink more, and you should double your daily water intake.

Other signs of dehydration can include tiredness, dizziness, feeling lightheaded, dry mouth, chapped lips, and peeing less than 4 times a day.

How to keep your body well hydrated

Water isn't the only way to keep your body hydrated. Some foods have lots of water and help a lot with hydration,which can include:-

• watermelon.

• cucumber.

• bell pepper.

• tomato.

• Strawberries.

• Celery.

• Lettuce.

Juices and ice creams can also help refresh body fluids, but since these may have added sugar, it's better to be more careful and moderate with them. Sugar intake should be kept added sugars to less than 10% of total calories.

Ideas to keep your body hydrated

Some people might find plain water boring, making it hard to drink enough to stay hydrated. So here are some ideas to make water more enjoyable. These include:-

• Using fresh fruit flavors added to water, like mint, lemon, and strawberry.

• Adding electrolyte powder to water to drink.

• There are apps that track your daily water intake and you can use one of them.

• Keep a reusable water bottle handy at all times.

• You can make homemade popsicles or coolers by mixing your favorite fruit with coconut water.

• It can be Soda Also a hydrating liquid, though maybe not the best option available.

• Make sure to drink a glass of water before your morning coffee.

Overhydration

Overhydration is rare but can happen. It occurs when someone drinks large amounts of water without enough electrolytes to balance fluids in the body, and comes with symptoms like:-

• confusion.

• nausea.

• Vomiting.

Electrolytes are essential minerals, like sodium andpotassium andcalcium andMagnesiumwhich helps the body regulate its fluid levels.

Most people get enough electrolytes through food. Some foods are good sources of them, which include:-

• Bananas.

• Avocados.

• Potatoes.

• Legumes.

• Dairy products.

• Dark leafy vegetables.

Athletes and people who sweat a lot might need extra electrolytes, which you can find in sports drinks.

Source of the article:- 1.