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Hydration Beyond Summer: How to Maintain Optimal Hydration as Seasons Change

Hydration Beyond Summer: How to Maintain Optimal Hydration as Seasons Change

Keeping yourself hydrated is absolutely necessary during seasonal changes especially when the weather is getting hot. Humans can barely endure a few days without hydration since your cells cannot operate without water but unfortunately, a lot of people don't drink enough, which can result in chronic dehydration

To operate, your body needs to be hydrated at all times, and if you think you are not hydrated enough, eating fruit and taking oral rehydration treatments in addition to drinking water can be the quick fixes that you need! 

Reduced water consumption can affect many bodily processes, including digestion, immune system support, and temperature regulation, so, never neglect your water intake and keep yourself healthy. Dehydration prevention can also help you get rid of headaches and fatigue that many people must deal with during seasonal changes!

Best Methods to Keep Yourself Hydrated During Seasons Change 

1. Drink Enough Water

The most effective way to keep hydrated and replenish lost fluids is usually to drink water and water doesn't have any added sugars or calories in it, which makes it a great beverage to have throughout the day. It is important to note that some people lose more salt through perspiration than others due to a variety of circumstances, including genetics, and you may be one of them if you frequently get muscle cramps during season changes and feel the effects of dehydration often.

In this case, you need to increase your water intake and be careful to replenish both the fluid and salt loss in your body.  

2. Take Oral Rehydration Solutions

A good dehydration prevention method is drinking drinks containing electrolytes, the essential minerals including sodium, potassium, and magnesium, which are crucial for rapidly replenishing fluids in your body. After working out or on a hot day, water might not be sufficient to replenish lost fluids and electrolytes, particularly if you are perspiring a lot, and that is why electrolyte powders are an easy way to quickly restore electrolytes because they can be blended with water to make a refreshing drink. 

To support ideal hydration and recuperation, these powders frequently include a combination of electrolytes along with additional nutrients, including vitamins and minerals, however, ingesting too much electrolytes might be hazardous, so, it's crucial to stick to the suggested serving quantity.

These rehydration beverages can be pricey, even though they aid in replenishing lost fluids and electrolytes and can be handy. Fortunately, you can use basic household products to build your own drink. Use one litre of water, six level tsp sugar (1 tsp=5 gm),, and half a teaspoon of salt, and put them in a big dish and whisk to dissolve the salt and sugar.  

3. Use Sports Drinks

Electrolytes and water are among the elements included in sports drinks, and in hot weather or during vigorous exercise, these beverages could help you keep hydrated just as well as water. It's important to remember that some sports drinks may not be good for your general health since they are heavy in calories, added sugars, or artificial sweeteners, and that is why, when selecting sports drinks for dehydration, make sure to look at the components.

4. Eat Fruits 

Fruits are an excellent source of hydration because they are made up of 80–99% water, and berries, melons, grapes, and oranges are among the fruits that have the highest water content. If you do not want to use drinks for dehydration, regularly eating these fruits and certain vegetables can help you tackle dehydration. Keep cubed watermelon in your refrigerator for quick and easy access, and stock up on a variety of fresh fruits because, in certain situations, frozen fruits and vegetables are even more nutrient-dense than their fresh counterparts. 

Fresh produce may not reach your plate for many days or even weeks, so oxidation may result in the loss of nutrients during that period, on the other hand, frozen fruits and vegetables are harvested and frozen soon after, preserving the majority of their nutrients. Try blending your preferred fresh or frozen fruits and veggies with milk or yogurt to create a nutrient-rich, hydrating smoothie that you would like.

Know When You are Dehydrated and Take Precautions 

1. Dark-coloured Urine 

If your body isn't getting enough water, you won't pee regularly, and your urine will be darker in colour. In fact, one helpful method of knowing whether or not you're dehydrated is to look at the colour of your urine. Darker pee might be an indication that your body is retaining more water instead of allowing the kidneys to eliminate it. Urine becomes darker in colour as a result of the body's waste products, such as urea and salt, which become concentrated in it.

2. Light-headedness 

You may have light-headedness and vertigo if you are dehydrated, especially when you stand up , because Orthostatic hypotension can result from dehydration. Older persons are more likely to experience this because they are more likely to have hypovolemia or low blood volume and , as a result, lose hydration fast.

3. Palpitations

Heart palpitations, or the feeling that your heart is thumping, or beating irregularly, can happen if you are actually dehydrated because dehydration has a bad impact on your general health, which includes heart health. This process happens because of low cardiac output, which is the volume of blood the heart pumps out each minute. 

4. Fatigue

Dehydration might cause you to feel more exhausted than normal, and that is due to the fact that dehydration has an impact on all elements of health, including sleep and wakefulness. 

5. Dry Skin and Cracked Lips

Dry lips and skin, along with a reduction in skin suppleness, are the most prevalent indicators of dehydration but you also should remember that cracked lips and dry skin can be symptoms of a variety of other medical disorders. It's critical to receive the proper diagnosis, particularly if you continue to have these symptoms even after consuming the recommended daily intake of water that you need.

Drink Water before Meals to Prevent Dehydration 

It's simple to become distracted and forget to sip from a water bottle during work time, but it's crucial to prioritize being hydrated in the morning and before each meal. Drinking one glass of water before each meal and snack, as well as two glasses of water in the morning will be best for you if you have dehydration problems.  

Those who consumed water in the morning also saw a drop in blood pressure because it improved kidney function and its ability to eliminate excess salt from the body, moreover, because of the increased circulation, the extra water probably helped with the control of body temperature as well. 

Final Remarks

Hydration is so necessary to maintain your health, especially during season changes when your body cannot adjust quickly. If your body doesn't have enough fluids, it might get dehydrated and become unable to operate normally. Dehydration can be minor, moderate, or severe, and the amount of fluid that is lacking in your body determines how dehydrated you are. 

Ms. Sandhya Pandey
Dietetics and Nutrition
Meet The Doctor
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