10 Best Tips to Stay Hydrated During Heatwaves This Summer

Staying hydrated is critical to avoiding dehydration, heat stroke, and weariness. As a top dietician for overall health, I, Dietician Ashu Gupta, recommend these ten simple yet powerful hydration tips to keep you safe, healthy, and active during excessive heat.

1. Drink Plenty of Water Regularly - Make a habit of drinking water throughout the day, even if you are not thirsty. Aim for at least 8-10 glasses, especially if you exercise or spend time outside.

2. Start Your Day with a Glass of Water - After a full night of sleep, your body is slightly dehydrated. Start your day with a glass of lukewarm or room-temperature water to promote hydration and digestion.

3. Include Water-Rich Fruits in Your Diet - Fruits high in water content include watermelon, muskmelon, cucumber, oranges, and strawberries.These not only hydrate, but also contain important vitamins and minerals.

4. Avoid Sugary and Caffeinated Drinks - Cold sodas and excessive tea/coffee may feel refreshing, but they can actually cause dehydration. Instead, choose natural liquids such as lemonade, coconut water, or buttermilk.

5. Carry a Reusable Water Bottle - Keep a bottle with you wherever you go, whether to work, the gym, or shopping. Having water readily available improves the likelihood of drinking more.

6. Set Reminders to Drink Water - Many people just forget to drink water. Set regular reminders on your phone or use water tracking apps to help you keep to a regular drinking schedule.

7. Hydrate with Natural Drinks – Homemade drinks such as aam panna, jaljeera, sattu sharbat, mint water, and water-soaked chia seeds will help you stay hydrated while naturally cooling your body.

8. Dress Light and Stay Cool – Wearing cotton, loose-fitting clothing, and avoiding direct sunlight all lower the risk of heat stress.Staying cold helps to reduce sweating and avoid water loss.
 

9. Eat Light and Hydrating Meals – Include soups, curds, salads, and fresh fruit into your meals. Avoid greasy and spicy foods, as they might make your body work harder and cause dehydration.
 

10. Monitor Urine Color - A clean or light yellow color suggests enough water intake. If your pee is dark yellow, it indicates that your body requires more water.

Final Words by Dt. Ashu Gupta
 

Hydration is necessary for maintaining energy, skin health, digestion, and immunity, especially during harsh summer weather. These simple steps will help you stay cool and fresh throughout the day.If you're having health problems as a result of heat or dehydration, I, Dietician Ashu Gupta, can help with individualized diet recommendations for any health concern.
 

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