Summer is the time for family vacations, swimming and other outdoor sports. Though it’s nice and enjoyable to be out in the sun, it’s easy to be hit by dehydration. Learn how to stay hydrated in hot weather.
Dehydration is caused when you lose more water from the body than you take in. The human body generally needs enough water or fluids to perform basic physiological activities. When you don’t replace the lost fluids you will end up with dehydration.
All of us can be dehydrated, but dehydration is more dangerous in young children and older adults.
It’s important to stay hydrated in hot weather. Avoiding these causes or nidana when possible, will help you avoid dehydration.
- Vomiting and diarrhea
- Not drinking enough water in hot weather conditions
- Infections affecting the lungs and bladder in the elderly
- Increased urination due to medications like diuretics or blood pressure medicines
- Excessive sweating
- Dry mouth and tongue
- Extreme thirst
- Less frequent urination or dark colored urine
- Fatigue and dizziness
In infants, dehydration symptoms include irritability, diapers that are not wet for more than three hours and sunken eyes. In such conditions immediate attention should be given. Dehydration is dangerous in infants and young children.
The body is composed of 60% water. For proper health, staying hydrated in hot weather is absolutely necessary.
How To Stay Hydrated In Hot Weather
Include seasonal foods in your diet. Yes, you heard me right! The food you eat accounts for about 20% of your daily fluid intake.
Infuse your water with fresh fruits, cucumber or mint leaves. This can give a refreshing taste and can tempt you to drink more water. The influence of flavor and composition on voluntary drinking and hydration status in children exercising in heat was studied. It was found that young boys drink up to 90% more fluid when it’s flavored.
It was found that young boys drink up to 90% more fluid when it’s flavored.
Track your water intake. This makes you more aware of your state of hydration. Keep for yourself a refillable water bottle and make sure to refill it through out the day.
Stay Hydrated With Electrolytes
You might need electrolytes during summer. Stick to plain coconut water with no added sugars to get ample electrolytes needed for the body. It is packed with electrolytes and can be refreshing as well.
Try to avoid caffeine and alcoholic drinks.
Drink water consistently. Don’t wait for thirst to occur. Thirst is not always a reliable indicator of dehydration because older adults feel thirsty only when they are already dehydrated.
Sodium To Stay Hydrated In Hot Weather
Include the salty taste in your diet. In Ayurveda, this is called lavana rasa.
Salt is generally used to enhance flavor in foods. As per Ayurveda principles, salt is composed of water and fire elements. It’s properties are hot, heavy and moist. It has deepana action which means it improves digestion. It pacifies Vata and can aggravate Pitta and Kapha.
We all know that the important element in salt is sodium. Sodium is important to regulate the water content in the body. In addition to water, your body loses electrolytes like sodium and potassium when you sweat. So adding salt to your diet helps. But make sure you don’t take too much salt.
If your body contains too much sodium, it tends to retain water. The American Heart Association recommends 1500 milligrams of sodium per day. This is just a bit more than one half teaspoon.
Quick And Healthy Summer Drinks To Stay Hydrated In Hot Weather
Green Mango Drink Concentrate
Popularly known as Aaam Ka Pana, this drink will help you stay hydrated in hot weather. It has plenty of micro nutrients which help replenish fluid levels in the body.
2 raw green mangoes
3 Tbsp brown sugar
1 Tbsp black salt or Himalayan pink salt
1 Tbsp cumin powder
2 cups water
Peel and chop the mangoes into small pieces. Steam them in a steamer until they become soft and tender. Then blend them into a smooth pulp.
In a saucepan over medium heat, cook the pulp together with the brown sugar. Stir it well until the brown sugar dissolves. Add the cumin powder, salt and water and bring to a boil. Switch off the flame. Store the concentrate in air tight glass bottles.
When ready to drink, add 1 Tbsp of the pulp to enough water to taste and stir. Garnish with mint leaves.
This concentrate stays fresh in the refrigerator for about two weeks. It’s a convenient way to stay hydrated in hot weather, especially when there’s little time to prepare fresh meals and drinks.
Hydrating Rose Sherbet (Rose Water Drink)
This drink contains various vitamins like A, B, C and E. It is hydrating and helps digestion. Rose petals have abundant antioxidants which strengthen and support skin cells in summer.
3/4 cups cashews soaked overnight and drained
2-3 Tbsp rose water
1/2 cup water
1 cup strawberries
Add all the ingredients to a blender and process on high until smooth and creamy.
You may also like my favorite summer drink to stay hydrated in hot weather, Indian spiced buttermilk. It’s also fantastic for your digestion.