As India braces for another summer, it’s time to prepare ourselves for the scorching days ahead. Check out these five refreshing tips to help you stay cool and hydrated amidst the extreme heat wave.
1. Sip Water Throughout the Day
Don’t wait until you feel thirsty to drink water. Keep sipping a little water at all times to prevent dehydration. Aim for at least 8 glasses or 3-4 litres of water a day, more if you're sweating buckets!
2. Snack on Water-Rich Foods
Did you know that approximately 80 percent of our water intake comes from drinking water? The other 20 percent comes from fruits and veggies we eat. Snack on hydrating treats like watermelon, cucumber, tomatoes, and oranges, grapes that are loaded with water to boost your hydration levels while enjoying a tasty treat. Always carry a few fruits when you are travelling.
3. Avoid Alcohol, and limit Coffee
Alcohol and Caffeine are diuretics and can dehydrate you. Diuretics stimulate our body to lose more fluids than normal through urine. It’s better to enjoy these beverages in moderation and balance them with plenty of water.
4. Electrolytes are Important
When we sweat, we lose primarily water and electrolytes. Electrolytes are minerals that include sodium, chloride, potassium, calcium, and magnesium. Replenishing electrolytes along with water helps maintain fluid balance, prevents dehydration, cramps, and supports overall performance and recovery.
Electrolyte sources:
Natural sources: Tender Coconut water, Watermelon, Mixing water with a pinch of salt and lime, cucumber, leafy green vegetables, bananas, and oranges.
Supplement: Sports drinks and Electrolyte tablets, or sachets.
5. Stay Cool Indoors
Plan your day to avoid being outside during the hottest part of the day, typically from 10 AM to 4 PM. On scorching hot days, sometimes the best place to be is indoors in well-aerated spaces under the fan or with AC blasting. If there arises a need to travel during the middle of the day, make sure to be hydrated, wear lightweight and loose-fitted clothing, and take refuge in cool and shaded places at times.
