With mercury reaching a new high in many of the north Indian regions, including Delhi, staying hydrated is one of the top pieces of advice given by medical experts and health professionals.
According to the Harvard TH Chan School of Public Health, the National Academy of Medicine recommends a daily fluid intake of 13 cups for healthy men and 9 cups for women. Unfortunately, while we all understand the importance of drinking water, some of us still fail to keep up with it. To avoid that, let’s take a look at some of the easy ways to stay hydrated and energetic, particularly amid extreme heat.
Also Read: Do You Struggle With Dehydration In Summer? Try THIS Combination Drink for Best Hydration
Recognise The Signs Of Dehydration
First and foremost, it is extremely important for people to understand the risk of dehydration due to scorching heat. Dehydration is when your body either does not receive enough fluid or releases more water than it actually takes in. It can lead to various symptoms, including intense thirst, dark-yellow, strong-smelling urine, dizziness, tiredness, dry mouth, and, in certain cases, diarrhoea.
Carry A Water Bottle Everywhere
For someone who has to stay outdoors for long periods of time or indulges in outdoor activities like walking, running, cycling, etc., carrying a water bottle at all times may act as a good reminder to keep yourself hydrated. It also makes it easier to sip on water, regardless of whether or not you want to. Moreover, ensure that you opt for a reusable water bottle to do your bit for the climate - after all, the rising heat that we’re experiencing is one of the outcomes of global warming and climate change.
Eat Hydrating Fruits
Besides increasing your fluid intake, it may be interesting to note that you can also choose to add certain fruits and vegetables that are hydrating in nature. For instance, watermelon is made up of 92% water, which can be extremely refreshing during the searing summer heat. The best part about having this scrumptious fruit is that it also contains immune-boosting vitamins, minerals, and antioxidants that support your overall health and wellness. Other such hydrating fruits and vegetables include:
- Cucumber
- Papaya
- Oranges
- Apple
- Peaches
- Muskmelon
- Watercress
- Okra
- Radish
Set Reminders For Drinking Water
We all lead busy lives, and therefore, it is completely normal to forget things like drinking water. So the best thing to do is to set reminders on your phone or laptop, or even have tiny sticky notes on your fridge. This will help you stay on top of your hydration game!
Add Flavours
Drinking plain water all the time can be boring. So what you can do is infuse it with some flavours. For instance, you can squeeze in some lemon, add mint, or add chia seeds, all of which have their own nutritional value. Moreover, you can incorporate some fresh fruits and berries to give it a refreshing twist.
Keep Sipping And Don’t Wait Till You’re Thirsty
It is important to listen to your body. So when it sends out indications that it is thirsty, you must drink water to quench it. However, avoid waiting till you’re completely parched. Instead, keep sipping throughout the day.