‘2.5 liters for Men and 2 liters for Women Per Day.’
This is the minimum amount of water a person needs to consume every day.
Our body is made up of 70% of water. It serves as an important nutrient for your body and well-being. Water is necessary for everybody’s function.
Water is involved in every part of the body’s function – starting from appetite, alertness, performance, fatigue, body temperature, nutrients, excretion of body waste, and prevention of disease.
When your body dehydrates, these functions become impaired. It can also affect the flow of oxygen inside your body. In addition, your performance ability and fatigue, which are detrimental to your workout, can eventually affect your health.
Hence, you must keep yourself hydrated when summer reaches its peak.
Top Must-Know Hydration Tips
We relate dehydration with facial wrinkles, mild headaches, body cramps, and fatigue. Indeed these are some of the most common consequences, but did you know that dehydration can affect your brain as well.
Yes, Brain! Like any other body part, your brain is also made up of more than 70% water. If you do not keep your body dehydrated, it affects your brain. Your thinking and cognitive ability might suffer.
As spring months bring warmer temperatures, let’s revamp our dehydration game.
Tip 1: Drink Enough Water
Drinking enough water is the best thing you can do to prevent your body from suffering from dehydration.
You must have heard from your parents about the 8 glasses of water every day. Well, that is a great tip.
Tip 2: Check Your Urine
A good way to measure the body’s hydration level is by checking the color of your urine. Pale urine, almost transparent, is the indication of a hydrated body.
On the other hand, if your urine is dark, you must know that your body needs water. Of course, other medications can also be responsible for changing color. If you are on medication and have darker urine, consult your doctor.
Tip 3: Know The Sign Of Dehydration
You must have noticed that sometimes your skin feels dry, itchy, inflamed, or irritated. You reason with it thinking that it must be due to different weather conditions. However, these are some signs that your skin is not getting the right amount of water.
When your body experiences dehydration, one of the most affected organs is your skin. In addition, you start experiencing headaches, fatigue, and dizziness.
Tip 4: Avoid Alcohol
While chilled beer can be tempting on a summer afternoon, alcohol can make your body more dehydrated. Avoid drinking alcohol on a summer day. You might feel more tired and prone to dizziness.
However, if you are drinking alcohol, do so in moderation. And ensure that you are drinking extra water to compensate for it.
Tip 5: Pay Attention To Your Sweat
Sweat is a way for your body to keep itself cool. The hotter outside, the more you sweat to keep your body cool. This is because fluids come out of your body to regulate heat. During this process, electrolytes are lost in the form of sweat.
You must replenish these lost electrolytes to avoid dehydration. The best way to do this is by frequently drinking water.
Tip 6: Eat More Veggies
Green vegetables are also a great source of water. In addition, they also carry the nutrients your body needs.
The best part of eating healthy green vegetables to replenish electrolytes in your body is that they make you full. This stops you from munching all the unhealthy food or snacks.
Tip 7: Add Fruits To Your Diet
Fruits are a great source of electrolytes in your diet. Experts state that almost 20% of the body’s electrolyte needs are fulfilled by eating fruits. Fruits are a great snack that keeps you hydrated during summer.
For instance, one medium apple has almost 6 ounces of water, one cup of watermelon has 7 ounces of water, and one cup of cantaloupe has 5 ounces of water. You can even go with grapes and berries.
Tip 8: Incorporate Electrolyte Drinks
Sometimes simply having water will not help you replenish your body’s electrolyte needs. Instead, you must add electrolytes to water, especially when working out. This helps you avoid any dehydration and muscle spasm.
The market is filled with different brands of electrolytes to help you out. Pick your favorite flavor and enjoy it even while hydrating your body.
Tip 9: Don’t Forget Your Post Workout Hydration
Your post-workout routine is important. When you work out, you lose valuable nutrients and electrolytes from your body.
Once your workout is completed, you must consume an adequate amount of food and drink. The drinks must contain all the electrolytes that your body has lost.
Many people ignore the importance of post-workout hydration as the feeling of false relaxation and cooling down creates a false sense of restoration.
Tip 10: Drink Before Meals
Dehydration can sometimes be confused with hunger. Although food provides a certain level of hydration, they are not sufficient to replenish your hydration needs.
If you are feeling hungry, drinking a glass of water 30 minutes before the meal can help your body identify hunger and concentrate on hydration.
The best way to beat the heat is to stay hydrated. You mustn’t stop your activity because there is heat outside and you might sweat. Instead, you must add more water to your diet.
Try to eat foods rich in water, add electrolytes to your diet, eat fruits and vegetables, and pay attention to your hydration health.