Benefits of Hydration and Tips to Stay Hydrated in Scorching Summer- Topperlearning Blog

Benefits of Hydration and Tips to Stay Hydrated in Scorching Summer

Staying hydrated is key to staying healthy and not messing up with any of your body functions. As we know, water makes up 75% of body weight, and we must try ways and means to replenish it. Stay hydrated if you wish to stay healthy!

By Topperlearning Expert 20th May, 2024 | 03:45 pm

With rising temperatures in summer and the increasing frequency of heat waves, maintaining proper hydration is more critical than ever. The prolonged periods of excessively hot weather pose significant health risks, such as heat exhaustion and heatstroke. Optimal water intake and a proper hydrating diet are linked with the smooth functioning of various complex mechanisms inside the human body. Dehydration occurs because of insufficient or inconsistent hydration levels and can have negative impacts on energy and health, weight, and human functioning.

Yet, there are still a lot of unsolved concerns regarding this vital task of keeping our bodies hydrated. This guide discusses sustaining health at all ages and aims to present some of the most recent information available on hydration.

Understanding Hydration and Dehydration

Hydration does not mean chugging and gulping several litres of water. It is to have enough fluid to support the body's water-dependent functions. Dehydration, on the flip side, happens when you lose more water than you take in. This loss of water can be through urination, sweat, and breathing and can mess with how your body works. In fact, research suggests that just a tiny 2% dehydration disturbs your memory, focus, mood, and speed!

Did You Know?

There is one more concern called overhydration. It's rare but can happen, usually to people who drink lots of water without balancing it out with salt and mineral intake.

Symptoms of Dehydration

How do you know that you are dehydrated? Remember the last time you felt tired without working, cranky for no reason, unusually moody, or with a pounding head? These can be the effects of mere dehydration. Dehydration, as experts explain, tends to make the heart work much harder to pump blood through the vessels.

Some common symptoms of dehydration are as follows:

Fatigue
Decreased energy
Longer post-workout recovery
Headache
Upset/burning gut
Darker colour (dark yellow or even brown) and lesser volume of urine

How to Avoid Dehydration?

One simple answer to this question is – Hydrate well! But you may ask another question – How? Before we delve into how, let's first explore the benefits of hydration.

Helps maintain the working of several body functions, such as optimal body temperature, digestion, joint lubrication, etc.
Helps ward off urinary tract infections
Reduces dizziness, therefore, a lesser risk of falls in seniors or sick individuals
Improves cognitive function that boosts memory and concentration in adults and kids
Better immune function
Helps in nutrient absorption
Helps to flush toxins from the body
Upgrades overall health without any external help

The Daily Hydration Requirements

At last, we have come to the point of discussing the daily hydration requirements. The National Academies of Sciences, Engineering, and Medicine recommend that on average:

Men must consume 3.7 litres (125 oz) daily
Women must consume 2.7 litres (91 oz) of fluids daily.

However, there are a number of variables that can affect how much water you should drink, such as your age, weight, degree of exercise, and climate. You might need to consume extra water to replenish fluids lost via perspiration if you lead an active lifestyle or reside in a hot or muggy area.

If you exercise, it is a good idea to drink at least 8 ounces of water every 15 to 20 minutes and to keep drinking water to regain fluids.

What Counts as a Source of Hydration?

The amount of fluid intake also includes the amount of water consumed through sources like food and drink. Yes, you read it right! Having 3.7 litres of water daily as a man or 2.7 litres as a woman does not mean that you need to gulp down this much plain water. There are ample food sources that can hydrate you pretty well.

Hydrating Fruits: Fruits, such as melon, watermelon, grapes, oranges, etc., offer high water content, with watermelon ranking highest at 90% water.
Nutrient-Rich Vegetables: While not as water-dense as fruit, vegetables like tomatoes, carrots, radishes, cucumbers, green peppers, cabbage, and lettuce also contribute to hydration while offering essential nutrients.
Hidden Sources of Hydration: Beyond fruits and vegetables, other food items like yoghurt, oatmeal, soup, smoothies, etc., contain significant amounts of water, contributing to overall hydration.
Hydration Alternatives to Plain Water: Milk, sports drinks, juices, etc., serve as effective hydration options, though diluting them with water can help lower sugar intake.
Coffee and Tea Myth: Contrary to past beliefs, coffee and tea contribute to hydration and should be counted in daily fluid intake.

Quick Tips for Hydration

Here are some quick tips that will help people of all ages keep everyone happy.

1: Add Flavour to Water

If you are not a big fan of plain water, try adding slices of lemon, ginger, or some fruits like cucumber, berries, or oranges to it. This would enhance the taste without adding calories or sugar.

2: Keep a Water Bottle Handy

It is always a must that you carry a reusable water bottle with you throughout the day and every season. This will give you easy access to clean water wherever you go.

3: Set Hydration Goals

Make a daily hydration goal. Try using any app for that if you want, or just count your water intake to meet your target. It will be good to design your goals considering your age, weight, and activity level.

4: Drink Before You're Thirsty

Drink water often throughout the day because being thirsty is frequently an indication that you are already dehydrated. Drink water even before you feel the need to.

5: Hydrate Before, During, and After Exercise

To make up for fluids lost through perspiration and avoid dehydration, it is suggested to consume water before, during, and following physical activity.

6: Monitor Urine Colour

One easy way to check your level of hydration is to look at the colour of your urine. Urine that is straw-coloured or pale yellow usually tells you that you are well-hydrated. A dark yellow or amber-coloured urine is a red alert indicating dehydration.

7: Limit Caffeine Intake

Caffeine present in drinks can have a mild effect. So, bring the intake of caffeinated beverages, like coffee, tea, and soda, to a moderate one. And always balance them with equal amounts of water consumption.

8: Eat Water-Rich Foods

As you already know by now, incorporating water-rich foods like fruits, salads, and vegetables into your diet is helpful. So, always go for watery fruits and veggies to raise hydration levels.

9: Create a Hydration Routine

Having a goal of drinking a certain amount of water is fine. But it works wonders when coupled with a hydration routine. Drink water at specific times throughout the day, for example, upon waking, a few minutes before meals, one hour after meals, etc. This practice helps in consistent hydration.

10: Limit Alcohol Intake

Alcohol can dehydrate the body rapidly. We all know that we must avoid alcohol altogether, yet if you consume, aim to limit alcohol consumption, and if you do indulge, balance each alcoholic beverage with a glass of water to maintain hydration.

To understand dehydration and its prevention for kids as well as adults, watch this video by TopperLearning that discusses essential tips for hydration.

Wrapping Up

Now, you are well aware that there is no single formula for hydrating everyone. By learning more about how much water your body needs each day, you can better estimate how much you need. Your body will love you for making daily efforts to stay hydrated while maintaining your lifestyle and health demands.

We at TopperLearning are there to help you learn about topics related to health, hygiene, medicine, etc. Also access extensive study resources on TopperLearning– the online learning platform catering to students of different classes from different boards.

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FAQ's

Q 1. Does hydration help with your skin health?

Ans: Hydration is also crucial for taking care of your skin. Skin that is dehydrated is more likely to seem lifeless and wrinkled. On the other hand, adequate hydration can promote increased skin suppleness.

Q 2. How does hydration affect brain function?

Ans: Dehydration can have a serious effect on brain function, leading to headaches, decreased memory, anxiety, weariness, and poor mood and attention.

Q 3. What is the meaning of water poisoning?

Ans: It is a condition of overhydration using water. Another name for it is "water intoxication," which is the result of consuming too much water that can impair brain function. It occurs when a person consumes more water than their kidneys are able to eliminate through urination.