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Tips To Keep Yourself Hydrated
With summers round the corner, staying properly hydrated seems quite a challenge. Unfortunately, most often we don't realize that staying hydrated is not just about drinking eight glasses of water daily but much more than that.
What makes staying hydrated important?
Water is a very important nutrient that is often taken for granted by us. Our lean body mass contains 70 percent water. Water is needed for crucial biochemical reactions in the body. It supplies nutrients, purges waste and is essential for maintaining blood circulation and blood pressure. Water is also what helps maintain body temperature. When we exert ourselves, the body temperature increases. Water carries all the extra heat away from the internal organs to the skin where it gets dissipated in the form of perspiration. This is why one of the biggest risks associated with dehydration is a heat stroke. So, staying well hydrated is key to good health.
So, this summer, face the heat by keeping yourself healthy and adequately hydrated at all times. Here are a few suggestions on the dos and don'ts for the sweaty months ahead.
Natural flavored beverages
Summers require a lot of fluid intake. When you get bored of plain water, try something like coconut water, one of the most refreshing drinks with very low carbohydrate and sugar content. Decaffeinated iced teas, lemonades, and homemade drinks with natural ingredients such as mint, strawberry, cucumber, etc., are also good options to break the monotony of plain water. On some days, buttermilk and fresh fruit smoothies can be included in the diet as well. Low-fat flavored milk is a perfect drink to be taken after a strenuous exercise routine. It replenishes what's lost in perspiration with electrolytes, rehydrates the body and injects proteins and carbohydrates into the system to take care of muscle build-up and refueling. Go, supplement your daily water intake with healthy and natural flavored beverages this summer to keep yourself hydrated.
Fluids as meals to make up for water and sodium losses
Soups, vegetable juices and broths can replace your traditional lunch or dinner during summers. Rich in salt and potassium content, these watery foods replenish vital minerals, make you feel pleasantly satiated and hydrate your body. Such foods are also easy to digest and help you stay active and alert on a hot summer day.
Eat fruits and vegetables that are rich in vital nutrients
Having fruits and vegetables that are rich in vital nutrients like minerals, natural sugars and vitamins is another way to keep yourself well hydrated during summers. Fruits like oranges, pineapples, melons, peaches, and strawberries are not just refreshing; they also help in hydrating your system effectively. Many seasonal summer fruits are loaded with vitamin C, which not only hydrates but also protects the skin from the harmful UV radiations. At least five cups of fruits and vegetables per day is recommended by experts for good health. While containing generous amounts of water, these foods are also a rich source of potassium - a very important nutrient for various functions of the body. So, don't feel shy grabbing a bunch of fruits and/or a cup full of vegetables.
Stay away from Alcohol, aerated drinks and fancy energy beverages
Alcohol, aerated drinks and fancy energy beverages don't really hydrate you, in fact most of these drinks dry up your body and deplete your system of its water content. So, ignore all the glitzy and fizzy endorsements of all unhealthy carbonated beverages and stick to water, juices and homemade refreshing concoctions.
Also, better to skip the so called energy drinks. They contain large amounts of sugar and stimulants. While that will give you an instant kick, in the long run it can be very dangerous. Caffeine and the other chemicals used in some of these products, up your heart rate and blood pressure, giving you a false feeling of surging energy. If you are hypertensive, these drinks can be all the more harmful for you. A big thumbs down to these.
Keep a bottle of water near you, always
Carry a bottle of water around, wherever you go. The best way of ensuring hydration is to carry your bottle along whenever you leave your house. This is especially advised if you are outdoors for long periods, say, for a site inspection or a beach holiday or a camping vacation. Frequently sipping on your bottle will keep you hydrated without making an extra effort.
Take an oath to drink water regularly even when indoors
A lot of people tend to ignore their hydration needs when indoors (home or office) that is till they feel thirsty. Studies show that by the time your body tells you that it needs fluid, you may have already lost a substantial amount of water. With a 2 percent body water loss, you could experience serious exhaustion, and cardiovascular problems - that result from the thickening of blood. The best way to avoid this is to keep a jug or bottle from which you drink a few ounces of water at regular intervals. Once the vessel is empty, fill it up again and keep it where you see it often.
Finally, keep track of your daily water intake. There is no flat formula to determine an individual's fluid needs. It differs depending on one's perspiration rate, the weather, one's clothing, and other factors. However, what's important is to balance daily water intake with one's losses to maintain body water.
A simple way to find out if you are adequately hydrated is to check the color of your urine. It should be pale yellow and not dark, smelly or cloudy. There's a more scientific way to determine your individual fluid replacement need as well, especially if you are into heavy workouts. Weigh yourself immediately before and after exercising. If you see an immediate loss of weight, it's basically water loss. Drink 5 cups of fluid for one kilogram of weight loss.
Well, in short listen to your body for its water needs and adopt different ways to stay hydrated.
Source :- http://www.lifehacker.co.in/jugaad/8-Tips-To-Keep-Yourself-Hydrated/articleshow/32417833.cms