Summer is almost here and if dehydration is not avoided, it can make you feel really low. Water makes up about 70% of our body’s total fluids and so it’s obvious that many important functions are taken care by water. Water transports nutrients between calls and regulates body’s temperature. It also cleans your system and washes off harmful toxins from your body. So it’s imperative to maintain optimum levels of water in the body to help it function smoothly.
Dehydration occurs as our body loses fluids naturally and does not get replenished immediately. We lose fluids during our routine activities, through sweating and by attending nature’s call. There is a faster loss of water during sports based activities. The lost fluids get replenished when we drink water and also our body absorbs water from the food.
Our body always communicates with us through certain signs and when there is a need for water you naturally feel thirsty.When you ignore the thirst the process of dehydration sets in. Your body continues to use the available water inside the body thus further depleting your fluid levels. Children are more affected by dehydration as when they are playing, they pay less attention to their thirst and carry on until they start feeling dizzy and sometimes even faint.
Daily recommended water intake is 2 liters, but it differs according to the body size, geography, occupation and your routine activities. The best way to beat dehydration by listening what your body is telling you and acting on it immediately.
Signs your body tells you that you are dehydrating:
- Dry lips – You wipe your tongue over them again and again
- Dizziness – You feel like you want to sit down and getting up is difficult
- Dry mouth and throat
- Dark yellow colored urine in less amount than usual
What you can do to avoid dehydration:
- Carry a water bottle wherever you go. Refill the bottle when you get an opportunity. This is a must for people who stay in high humidity regions
- Have plenty of fruits like watermelon, sweet lime and oranges before you head out on a sunny day
- Wear loose, light-colored cotton clothes and pure cotton undergarments.
- Drink water at regular intervals and avoid fizzy drinks, colas and coffee.
- Eat light but at regular intervals
If you are working out in the gym, be it weights or cardio, make sure you have water between sets or repetitions depending on the intensity of your workouts. If you feel already dehydrated and if you are feeling dizzy, then have as much as water as you can and discontinue your workout for that day. You won’t get immediately powered up by water. You body will take time to replenish fluids. It’s best to carry electrolytic drinks for if you sweat a lot during workout. If you over do workout even after feeling dehydrated then you may get muscle cramps, feel extremely exhausted any you may even faint.
Dehydration is not to be taken lightly at all as once the exhaustion sets in, it’s very difficult to get rid of it until you get a proper sleep. It may spoil your lovely evening with your family or your date or a nasty night out with friends. So avoid dehydration and stay cool this summer.