How To Stay Hydrated In Summer
Summer, as much as fun it can be, it can seriously harm our health if we don’t know how to stay hydrated.
Whether you are on a family picnic, or you are at the beach playing beach ball, or just lounging by the pool – you should protect yourself from the heat.
Excessive heat exposure might cause serious dehydration, which in turn can cause dangerous conditions like heat cramps, heat exhaustion, heat stroke or dehydration fatigue.
No matter what you are planning for this summer, just stay hydrated. Combat the heat doing it smart way, and you’ll have a blast this summer.
How to protect yourself?
During hot summer days try to keep yourself comfortable when you’re outside in the heat and the best ways to protect are, if you:
Wear Sunglasses – by Default!
As there are so many fancy sunglasses, find the ones that suits you best, and are functional as well. They are a definite must as they prevent harmful ultraviolet (UV) rays by protecting your eyes.
Choose sunglasses that block 90 to 100 percent of UV rays.Some of them can be highly expensive, but your eye health is more valuable and it is worth to invest in high quality ones.
Light Colored Clothing
Don’t wear dark colors as they absorb too much direct sunlight. Also avoid tight clothes as you will have a problem with too much sweating, because wearing tight clothes won’t allow the sweat to evaporate and you won’t cool down.
Overheating may lead to fainting.Try linen shirts instead as they are light, drafty and highly fashionable. For more information of sun protective clothing you can read here.
Hats – A Definite MUST!
Don’t leave your home without any hat on your head. But, don’t use a simple baseball hat. Use a wide-brimmed hat which prevents UV rays that are aiming to your sensitive spots such as on your face, neck and shoulders, and in meantime, a good hat keeps your skin looking young and making it wrinkle-free.
Have You Sun-screened Yourself
Don’t leave your home without this kind of protection. Sun is not the same as 20 years ago – it became more viscous than before.
The last thing you want to earn is a nasty sunburn which will detour you from having a good time. Protect yourself using 50 SPF factor.
If you are all day long at the beach or by the pool, use a higher-rated, waterproof sunscreen and don’t forget to cover areas that burn easily: your nose, ears, shoulders and of course – the back of the neck.
Tender Lips – Use Lip Balm For Sun protection
Use a lip balm with SPF protection that blocks out the sun and keeps the moisture in your lips. It is great protection no matter cold or warm weather.
Burned lips won’t feel a loving kiss – pain only!
2.Best Ways To Stay Hydrated
As you sweat a lot, you must replenish those lost electrolytes to keep your body fully balanced, and to do so you should:
Drink water all the time and don’t wait until you become thirsty. Stay hydrated 100 %.
As water evaporates through your skin as well, you must drink it more often. In order to see if you are dehydrated, check your urine color – if it is darker and not clean: it is time for watering yourself more.
The best juices are the natural ones and without any added sugar. Check the label on the juice bottle you’ve just bought, and make sure it says it is 100% sugar-free.
To tell you the truth, the best ones are homemade ones. At least you know what you are drinking.
Alcohol And Caffeine – A Big NO!
Having a nice cold cocktail might sound as a terrific idea, but it won’t do any good to your body. Alcohol will only dehydrate you more.
Same as alcohol, caffeine can draw the moisture out of you. On hot days, avoid it as much as possible, especially when combined with alcohol.
Don’t mix or use them in a duo. Avoid this at any cost.
3.What About Food
Light food, fruit and veggie salads should be your main menu, as they are full with water, and will sufficiently hydrate you.
In case you eat some spicy food, it will make you sweat – but it will have cooling effect on your body afterwards. And regarding protein intake – try consuming low-fat meat.
Fat takes longer time to be digested and carry a higher salt content, which can add some extra strain to your body when you need it at its maximum.
4.When To Avoid The Sun
You should definitely avoid peak hours of sunlight when the temperatures are at its max and UV rays are at their highest.
This usually happens between 10 a.m. and 2 p.m. During those hours, avoid being on a sun, and have some light lunch, have plenty of water to cool down your body, and if you prefer – take a noon nap.
5.What About Your Whereabouts
If you are at home, use an A/C to cool your house and yourself. If it’s not cool enough at home, you can always find a cooling station, easily found at public libraries and other public buildings.
But, if you must be outside, try to keep your activities close to a shady spot. It can provide enough of a cooling effect to keep you safe.
Even a small temperature drop can make much of a difference.
Signs Of Dehydration
Water is by far the best way to prevent dehydration, especially during warm summer months when we are all prone to heat consequences.
Once you feel that you are dehydrated, you can get into real trouble if you don’t do something about it really fast! It is good to know all the signs and symptoms of dehydration, if you want to avoid hospitals.
Which are the signs of being dehydrated and loosing electrolytes (hypernatremia)?
- Complaints of extreme thirst
- Warm skin
- Dry mucus membranes
And these are the signs of being dehydrated which are similar to previous ones and usually can be mixed up.
- Dry mouth
- Decreases urination
- Muscle weakness
And if you are severely dehydrated you may experience:
- Rapid heartbeat
- Extreme thirst
- Low blood pressure
- Not “bouncing back skin”
- Lack of tears
- Very little or no urination
- Lack of sweating
- Extremely dry mouth and mucus membranes
Who is at risk?
- Chronically ill
- Children and infants
- Endurance athletes
Avoiding dehydration is simple: drinking enough water on a daily basis if you don’t want to pay high price of your negligence.
Best Hydrating Foods
If you wonder which are the best hydrating foods then follow the listing below:
- Coconut water
- Bell Peppers
- Citrus Fruit
- Cultured Dairy
Well, if you follow the recommendations of how to stay hydrated during hot summer days – you shouldn’t have any problems at all.
Enjoy the summer staying fresh, safe and sound!
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