We all know how important hydration is.
Our body depends on water to survive.Each and every cell, tissue and organ in the body needs water to work properly.
For instance: Our body uses water to maintain its temperature, remove waste, and lubricate your joints.
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids,you will get dehydrated.Water is needed for overall good health.During physical activity, our bodies use up a lot of water. Staying hydrated during and after exercise helps to protect your body to perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum and heart rate.Staying adequately hydrated is one of the simplest ways to lower yourblood pressure naturally. Water intake affects blood pressure in two ways. First, when you don’t drink enough water your body attempts to secure its fluid supply by retaining sodium. Sodium is your body’s water insurance mechanism.
Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated.
Signs of Dehydration
- Fainting.
- Rapid heartbeat
- Very dry skin.
- Sunken eyes.
- Rapid breathing.
- Sleepiness, lack of energy and fatigue
- Little or no urine.
- Urine that is darker than usual(concentrated urine).
- Dry mouth.
- Extreme thirst.
- Headache.
- Confusion.
- Dizziness or light headedness.
- No tears when crying.
How to Stay Hydrated This Summer
- Accommodate hydration boosting Nutrients.
- Don’t Forget Food at the right time.
- Weigh Yourself Before and After Exercise.
- Drink a lot of fluids the Night Before a Morning Workout.
- Opt for Water and not soda during travel.
- Water can also be found in fruits and in soup broths.
- Drink 6 to 8, 8-ounce glasses of water each day. Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
- If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
- Drink water before, during, and after a workout.
- When you’re feeling hungry, drink water. Thirst is often confused with hunger.
- Drink water when you go to a restaurant.
- Coconut water is incredibly useful for staying hydrated during the day as well as post-exercise.
Re-hydrating Fluids Other Than Water
1. Milk
Drinking milk helps to retain a third of the fluid they consumed over a two-hour follow-up period, and remain hydrated for over four hours.Milk and its alternatives are also an amazing post-workout recovery drink because of their natural blends of sodium, carbs, and protein they can also help your body retain fluids.
2. Oral Rehydration Solution(ORS)
Just like milk, rehydration beverages helped people retain a third of the fluid they consumed over a two-hour follow-up period, and stay hydrated for more than four hours. If you’re super active, keep an electrolyte replacement drink handy so you can push your limits without hurting your health.
3. Hot or Ice Tea
Black tea, green tea, chamomile has the same hydration effect as water based on urine output four hours after drinking. Plus, there are tons of health benefits due to the antioxidants.
4. Fresh Juice
Fruit and vegetable juice has a water content of 85-100%, which is great. To combat some of the sugar in fruit juice, dilute it with a bit of water.Lemon juice is also a great source. Beetroot and cherry juice also have tons of benefits.
5. Beer
Beer has the same hydrating potential as water. heavy, or full-strength, beer can have a dehydrating effect on the body and weaken your recovery and rehydration because of its alcohol and sodium content, so choose wisely.
6. Sports drink
Nearly all sports drinks have sodium and carbs, which helps your body hydrate more effectively than water aloneYou want no more than 500mg of sodium per drink because your body will start pulling water from your blood to help break down the excess minerals.
