Useful tips for correct summer hydration

During the summer, when temperatures are rising and outdoor activities become part of the daily routine, maintaining a correct hydration is essential to maintain your health and energy.

Dehydration can lead to a number of health problems, including migraines, fatigue, digestive problems and dizziness, even fainting. Make sure you hydrate properly to maintain your well-being.

Recognition of signs of dehydration

This is essential to maintain your health, especially during the summer. Here are some clues that can help you identify if you are dehydrated:

• Sensation of thirst: It is the most obvious and common signal that your body needs water. If you feel a strong thirst, you are probably already dehydrated.
• Dark or ugly smelling urine: The color of urine can be an indicator of the hydration level. Light or almost transparent urine indicates proper hydration, while dark urine suggests dehydration.
• Small amount of urine: If you urinate rarely and in small quantities, it is a sign that your body retains water due to dehydration.
• Dry skin and devoid of elasticity: You can do a simple test by easy pinching the skin on the back of the hand; If the skin does not return immediately to the initial form, it is possible to be dehydrated. Also, dry mouth and cracked lips are another sign that you did not drink enough water.
• The sensation of fatigue and weakness: Dehydration can cause fatigue, weakness and a decrease in physical and mental performance. You can feel exhausted even after simple activities, such as a simple walk or shopping.
• Headaches and migraines: When you are dehydrated, your body can experience a decrease in blood volume, which can lead to a decrease in blood pressure and a reduction in blood flow to the brain, which can trigger migraines or headaches.
• Dizziness, confusion and palpitations: Another sign of dehydration is the feeling of dizziness or confusion, especially when you get up. Dehydration can lead to an increase in heart rate, because the blood volume decreases and the heart must pump faster to maintain circulation in optimal parameters.
• Constipation: Water is essential for healthy digestion. Therefore, dehydration can lead to constipation and digestive discomfort.

Why are we easier to dehydrate in the summer?

Dehydration is more common in summer due to a series of specific factors. This is why it is easier to dehydrate our summer than in other seasons:

High temperatures

Summer brings high temperatures, which leads to a more abundant sweating. Transpiration is the way in which the body regulates the internal temperature, but with the perspiration, we lose water and essential electrolytes.

Physical activities outdoors

Summer is the season of outdoor activities, such as swimming, hiking, cycling and jogging. These activities increase the metabolic rate and water losses through perspiration.

High humidity

The high humidity combined with the high temperatures causes the perspiration to evaporate harder on the skin, thus reducing the efficiency of the body's cooling. This can lead to additional water loss and faster dehydration.

Exposure to the sun

Prolonged sun exposure can increase the risk of dehydration because the body uses more water to maintain constant internal temperature. The intense sun can also cause sunburn, which dehydrates the skin and body.

Consuming dehydrating drinks

During the summer, it is advisable to limit the consumption of soft drinks containing alcohol or caffeine. These have a diuretic effect and can contribute to the loss of liquids, aggravating dehydration.

Prevention of dehydration in the summer season

In order to prevent dehydration in summer, it is important to adopt certain measures. Make sure you drink constant water throughout the day, not only when you are thirsty. Consumption of electrolyte drinks or foods rich in electrolytes such as bananas and coconut water, can help maintain electrolyte balance. Also, Integrates into the diet fruits and vegetables With high water content, such as melons, cucumbers and tomatoes.

Look for the shadow And protect yourself with appropriate clothes and sunscreen. Limits the consumption of alcohol and drinks with caffeine and opt for water, herbal teas and natural juices. Maintaining a correct summer hydration is essential to prevent complications associated with dehydration and to fully enjoy summer activities.

Water:

It is the most effective hydration method. It does not contain calories, and the addition of seasonal fruits, vegetables (cucumbers) or herbs (like rosemary, mint) offers a natural aroma without adding sugar or calories. In addition, fruits, vegetables and herbs infused in water add a pleasant aroma and have a higher content of vitamins and minerals, encouraging higher water consumption.

Limonades:

The classic lemonade contains Vitamin C., which helps to strengthen the immune system. The added honey provides fast energy, and the water from the lemonade helps to rehydrate the body. The addition of fruit enriches the drink with antioxidants and vitamins, contributing to general health and hydration. Another ingredient used in lemonade is ginger, which has anti -inflammatory and digestive properties. This drink not only moisturizes, but it can calm the stomach.

Teas:

Cold teas (ICED TEA) or warm helps the body to hydrate in summer. Green and black tea contain antioxidants that can reduce the risk of chronic diseases. Caffeine from these types of tea can provide an energy impulse, and water helps hydration.

Mint is refreshing and can help digestion, hibiscus can reduce blood pressure, and chamomile has calming properties. Fruit infusions add taste and antioxidants, making the drink not only moisturizing, but also nutritious.

Other hydration solutions are: natural juices (Provides vitamins and essential minerals, such as vitamin C, potassium and antioxidants), coconut water (rich in electrolytes such as potassium, sodium and magnesium, helps in rapid rehydration, especially after intense physical activities).

Hydration is essential for maintaining the vital functions of the body, including regulating body temperature, transporting nutrients and oxygen to cells and eliminating toxins. Most of the mentioned drinks contain water, which is the main component necessary for hydration.

Electrolytes from coconut water and natural sugars from juices and lemonade can help to retain water in the body and to rebalance the level of electrolytes, essential during the summer when sweating more.

Useful tips for proper hydration

Always have a bottle of water to you

One of the simplest and most effective ways to keep you hydrated is to always have a bottle of water in you. Drink from it throughout the day, even if you don't necessarily feel thirsty. Thirst is a signal that your body is already partially dehydrated, so it is important to drink constant water to prevent this. You can set a daily goal of water consumption, for example, 8 glasses of water a day or about 2 liters.

Consume fruits and vegetables with high water content

Fruits and vegetables are an excellent hydration source due to the high water content. Besides the fact that it helps you stay hydrated, it also offers vitamins and minerals essential for your health. The watermelon is rich in water and vitamins, perfect for a refreshing snack.

The high water content (about 95%) of cucumbers makes them ideal for hydration (and delicious salads). The tomatoes are composed of about 94% water and can be added in salads or consumed as such. Oranges and grapefruit are also good hydration sources.

Avoid dehydrating drinks

Alcohol consumption can lead to dehydration, so it is good to consume it in moderation and alternate with water. Beverages that contain caffeine, such as coffee and certain soft drinks, can have a diuretic effect, contributing to dehydration. Limit their consumption and drink as much water as possible.

Integrates Electrolytes into Diet

During intense physical activities or if you spend a lot of time in the sun, drinks containing electrolytes can help maintain electrolyte balance. Bananas, avocado and coconut water are natural sources of electrolytes, so you can consume with confidence in summer.

In addition, you can drink smoothies with water, coconut and seasonal fruits. Gazpacho soup is a very good idea for a delicious and moisturizing lunch. Whatever you choose, keep in mind the needs of your body and ensure the hydration it needs.

Correct hydration in summer is not only about drinking enough water, but also consuming foods rich in water and understanding the benefits they bring to your health. Make sure you always have a bottle of water in you and integrate into your daily diet.

Preventing dehydration, you will avoid a number of health problems and you will enjoy the summer season.

Article written by,

Adriana Petrescu, specialist marketing