Summers in Delhi can be brutal. With temperatures rising to alarming levels, it’s crucial to take care of ourselves to endure the harsh weather. One of the best ways to survive extreme heat and dryness is to stay hydrated. Water has cooling properties that help regulate body temperature and prevent ailments caused by dehydration.
Importance of Hydration:
There are several benefits to staying hydrated. Besides keeping the body cool, water promotes cardiovascular health and helps muscles and bones function properly. It also prevents dryness in the mouth and throat and contributes to clearer, brighter skin. Our physical and mental performance also depends on our body’s water levels, making it essential to stay hydrated.
Here are 8 ways to stay hydrated in hot weather:
- Track Your Daily Water Intake – One of the most important ways to stay hydrated is to monitor how much water you drink daily. Many apps, like ‘Stay Hydrated’ or ‘Drink Water,’ can help with this. Alternatively, you can keep a diary to track your intake.
- A Glass of Water in the Morning – Drinking a glass of water early in the morning after you wake up not only helps you stay hydrated but also offers numerous health benefits. It recharges the body from sleep and activates your organs.
- Refill Your Water Bottle – Aim to drink about 2 litres of water daily for optimal body function. If your water bottle holds 1 litre, ensure you refill it at least twice to meet your daily requirement.
- Drink Coconut Water – Coconut water is a trendy beverage packed with nutrients and is excellent for hydration. It also supports heart and kidney function.
- Flavoured Water – If you find it challenging to drink enough water, try adding a little flavour. Adding a few drops of lemon juice or mint leaves can make drinking water more enjoyable and increase your intake.
- Food with High Water Content – Your summer diet should include healthy foods rich in water. Fruits like watermelon and pineapple are great for maintaining hydration and are among the best ways to rehydrate quickly at home.
- Consider All Fluids – During summer, all fluids contribute to hydration. Juices, shakes, and even beverages like tea and coffee can help keep you hydrated.
- Beware of How Much You Sweat – Summer months often lead to excessive sweating due to heat and humidity. Excessive sweating can lead to water loss, so drinking more water is crucial to replenish your body’s reserves.
Bonus Tips for Staying Hydrated
In addition to these strategies, consider incorporating electrolyte-rich drinks into your routine, especially if you’re engaging in intense physical activity or sweating excessively. Electrolytes help replenish essential minerals lost through sweat and maintain fluid balance in the body. Make hydration a part of your daily routine by setting reminders or associating water drinking with other activities, such as having a glass of water before each meal. Another useful tip is to always carry a reusable water bottle with you to ensure you have access to water wherever you go.
Additionally, remember that hydration needs can vary depending on individual factors such as age, weight, and activity level. Pay attention to your body’s signals and adjust your water intake accordingly. If you have specific health conditions or are taking medications, consult a healthcare professional to determine your optimal hydration needs. By integrating these practices into your daily life, you can better manage the challenges of the scorching summer heat and keep your body well-hydrated and healthy.
Drinking less water can lead to decreased energy and an increased risk of heat strokes. The colour of your urine can also indicate your hydration level. If you’re not meeting your daily water target, it’s not too late. Grab a bottle and start drinking immediately—it’s never too late to make a positive change.