Summers are here, it’s only start of May and temperature is above 40 degrees in many areas of Pakistan, especially in different areas of Punjab like, Lahore, Multan, Faisalabad and Sargodha. With the increase in temperature the chances of dehydration also increase.
What causes Dehydration?
When your body losses excessive amount of fluids along with essential minerals and salts then dehydration occurs. It is suggested that, don’t take dehydration lightly it might even be associated with something serious.
In summers the case is slightly different, dehydration occurs mainly when our body fails to recover or maintain the required amount of fluids due to sweating as a result of elevated temperature. Following are some tips that will help you to overcome dehydration.
Drink Lots of water daily
In summers no matter how much you avoid going in sun light or doing anything heavy, you are bound to lose some of fluids through sweating. The most important thing to avoid dehydration is drinking plenty of water daily. Drink water when ever you feel thirsty, because when you feel thirsty you are already dehydrated. Some of the experts suggest that drinking 8 glasses of water is necessary but remember the need of water varies from person to person. There are different factors that contribute to the need of water of a person like, height, weight, physical activities and the region you are living. Try water calculator from the website waterintakecalculator.com to get the idea of your water need.
Limit alcoholic and caffeinated beverages
Alcoholic and caffeinated beverages like coffee, tea or some soft drinks pull water from the body and promote dehydration. You need to avoid these things in order to avoid dehydration. If you have a habit of having a cup of tea of coffee, follow it up with of glass of water.
Say no to cigarettes
Cigarette smoke dries up the lining of the throat and causes the cells to become dehydrated. It also with brain signals that induce thirst, so you don’t feel like drinking water.
Nicotine present in cigarettes is known for its Laxative effects. Normally our body takes sufficient for water and nutrients to be absorbed into the system, nicotine speeds this process causing the shortage of water in body. Smoking causes lots of toxins to accumulate in the body and the body will try to get rid of this using the ‘little’ water that is present. Since there is already a shortage of water, the body shuts off other vital ‘water needing’ functions to process and excrete the toxins.
So it is well known that, smoking does cause dehydration and therefore you should stop it and start consuming more and more water to help the body resume its normal function.
Eat Foods rich in potassium
Loss of water is not the only cause of dehydration. Along with water, your body loses excessive amount of electrolytes which needs to be maintained. Potassium rich foods like, bananas, pineapples, sweet potatoes, coconut water, strawberries and mangoes can help in maintaining the amount of electrolytes required by your body.
Say no to spicy foods
Yes spicy foods have an appealing taste and we all love them but apart from good taste spicy foods as we all know causes health problems like acidity and heart burn. Along with these problems spicy foods can also cause dehydration by contributing in loss of fluids by increasing the temperature of body.
This is the best way to prevent dehydration. Direct exposure to the sun naturally causes you to sweat more. When you sweat more, you lose fluids from your body and become dehydrated. So, avoid going out in the afternoon when the temperature reaches its peak.
Wear light, loose fitting clothes
Darker shades tend to absorb more heat causing to sweat more, while tight fitting clothes prevents external cool down essential for your body to regulate temperature internally. So, choose lighter shades while going out in the sun. Wear loose fitting pants, preferably cotton.
Yoga is relaxing and has the ability to calm down the nerves that signal excessive sweating due to increase in external temperature.
Keep an eye open for symptoms.
The most common signs of dehydration are-
- Nausea or vomiting
- Producing less urine or darker urine
- Stomach or leg cramping
- Non-traumatic nosebleeds (minute cracks in the nasal tissue) which can be made more severe by blood-thinner medications
- Feeling hot (Body temperature 99-102 degrees Farenheit)
- Cracked lips, or a whitish deposit
- Dizziness or lightheadedness, feeling faint
- Dry, sticky mouth