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Dehydration is a common issue during the summer season. It means loss of extra water from the body due to increase in body temperature. One of the reasons for loss of body water is exposure to the sun. Staying for prolonged hours in the sun causes lots of loss of water by way of sweating. Another reason for dehydration is because of diarrhea where the body losses water and other salts because of loose motions. A milder form of dehydration can also be because of fever in which the body sweats profusely to reduce and stabilize the temperature of the body.
Here are some steps through which you can remain hydrated during the summer time.
Consume Lots of Water
During summer you will lose water from the body no matter how less your activity becomes. So in order to stay hydrated you must drink water at regular intervals. Experts say that about six to eight glasses of water should be consumed by people. Keep in mind that fluid intake differs from individual to individual and depends to factors such as weight, height, the region you reside in and physical activity, so ask your medical advisor about how much water should be drunk by you.
Have Foods which are High in Electrolytes
When you dehydrate, you not only lose water but electrolytes too such as Calcium, Magnesium, Potassium and Sodium. Electrolytes have a list of functions some of them are fluid level, temperature control, digestion, cardiac arrhythmia, bladder control, thought, ion transport, memory etc. so losing of electrolytes is not viable and you should stay properly hydrated.
Do not Consume Foods that are high in Diuretics
Beverages like cola and coffee and foods such as chocolates should be avoided as they are high in diuretic. This substance will increase the urination frequency which leads to loss of water from the body.
Avoid Excess Exercising
Physical exercise while good for the body should be done in a controlled manner during the summer time. Excess physical activity is the easiest way the body will lose water. If you have set routine of exercise, make it a point to take extra breaks that you normally do and make sure that you drink water after at least 20 minutes of exercise.
Wear loose fitting and light colored clothes
During the summer time cotton is the best fabric you can wear. Apart from that wearing light colored clothes will also lead to less sweating as darker shades will absorb more heat. In addition to that, wearing loose clothing will let the body stay cool on the outside letting it regulate the body temperature easily.
Stay Indoors During Peak Hours
Peak hours during the summer refer to the time when the temperature is the highest as compared to other phases of the day, which is the afternoon. The excess heat outside will cause you to sweat more leading to dehydration. During that time, it is advisable to stay indoors unless your work demands you to go outside.
Practice Yoga
Meditation has a lot of effects it will calm your mind and relax your body. Now both of these factors are helpful for preventing loss of water because yoga will calm the nerves leading to stabilizing the body temperature during summer.
Avoid Alcohol and Cigarettes
Other than causing harm to the liver and lungs, both alcohol consumption and cigarette smoking can lead to dehydration. This is because smoking will cause dehydration of cells in the lining of the throat and alcohol will dry out the lining of cells in your stomach and throat leading to severe dehydration.
Do Not Eat Spicy Foods
While spicy foods cause problems of heart burn and ulcers, it being a factor for dehydration is a mixed bag with some experts saying it causes loss of water and some saying otherwise. There are some studies which point to the fact that eating spicy foods will increase the body temperature internally and lead to excess sweating. Some experts suggest that eating spicy foods will have a cooling effect later on.
These are some of the ways by which individuals can remain hydrated during the summer season and enjoy the summer activities to their fullest.
