Summer often means vacations, sun and beaches. But it is also the season of heat waves, when temperatures soar and your body is put to the test.
- In excessive heat, the body sweats more to cool itself down. If you don’t drink enough water, you risk becoming dehydrated.
- Water needs vary depending on your age, gender, physical activity level and climate conditions.
- Watermelon, cantaloupe, tomatoes, cucumbers and zucchini are also excellent fruits and vegetables that will help you hydrate while providing you with vitamins and minerals.
Staying properly hydrated is essential to maintaining your health and well-being, especially in the middle of summer.
Why is it crucial to stay hydrated during the summer?
- Body temperature regulation: Our bodies use water to regulate their internal temperature. When we get too hot, we sweat more to cool down. If you don’t drink enough water, you risk becoming dehydrated, which can lead to headaches, fatigue, muscle cramps, and even heat stroke.
- Maintaining Blood Volume: Water is an essential component of blood. It helps carry nutrients and oxygen to every cell in your body. If you are dehydrated, your blood volume decreases, which can strain your heart and impair your circulation.
- Optimal organ function: Water is essential for the proper functioning of all your organs, including your kidneys, liver, and intestines. It helps flush out toxins and maintain good digestion.
- Skin Hydration: Water is essential to keep your skin hydrated and looking supple and luminous. When dehydrated, your skin can become dry, irritated and prone to flaking.
How much water should you drink in summer?
Water needs vary depending on your age, gender, physical activity level and weather conditions. On average, it is recommended to drink 1.5 to 2 liters of water per day during the summer.
How do you know if you are dehydrated?
Here are some signs that may indicate you are dehydrated:
- Intense thirst
- Dry mouth
- Dark and scanty urine
- Fatigue
- Headaches
- Dizziness
- Muscle cramps
Tips for staying hydrated in summer
- Drink regularly, even if you are not thirsty. Don’t wait until you are thirsty to drink, because the feeling of thirst is already a sign of mild dehydration.
- Vary the pleasures. Drink water, fresh fruit juices, herbal teas and infusions. You can also add fruits or aromatic herbs to your water to give it a more pleasant taste.
- Consider carrying a bottle of water with you wherever you go. This way, you will always have water available to keep yourself hydrated regularly.
- Eat fruits and vegetables that are rich in water. Watermelon, cantaloupe, tomatoes, cucumbers and zucchini are great examples of fruits and vegetables that will help you hydrate while providing you with vitamins and minerals.
- Be careful with alcoholic and sugary drinks. These drinks can dehydrate your body and make you feel hotter. Limit your alcohol consumption and opt for non-alcoholic drinks during the summer.
In conclusion, staying hydrated is essential to stay fit and healthy during the summer. By following these simple tips, you will be able to fully enjoy the summer season while taking care of your body.
Remember, if you experience signs of severe dehydration, such as dizziness, nausea or vomiting, it is important to seek medical attention immediately.
