Healthy Living » Environmental Health & Green Living » Eat And Drink COOL To Stay Hydrated   Login

  Environmental Health & Green Living

May 2012
Eat And Drink COOL To Stay Hydrated
Nitika Sharma
Think of the health travails of a summer day and sweat and dehydration will be the first things to pop up in your thoughts. Dehydration is the loss of water and salts from the body. It occurs when more liquids and salts are lost than consumed. Young children and older people are at greater risk of suffering dehydration than the age groups in between.
That is because the loss of electrolytes occurs more rapidly in the young and the old.

Are You Dehydrated?
Firstly, don’t assume thirst to be the first or only symptom of dehydration. It is not. The many symptoms of dehydration include:

  • Fatigue
  • Headache
  • Dry mouth
  • Dizziness
  • Weakness
  • Rapid heartbeat
  • Dry, flushed skin
  • Muscle cramps and myofascial pain
Get Summer Fit!
  • Quench your thirst with water.
  • Adults need to drink at least 1½ to 2 litres of water every day.
  • Drink lemon juice, coconut water and buttermilk to replenish the fluids that are lost with perspiration.
  • Avoid high protein diets. If on a highprotein diet, you need to drink at least 8 to 12 glasses of water every day.
  • Avoid alcohol including beer and wine.
  • Drink water before you go out to play or exercise. Drink in between intervals of every 15 to 20 minutes.
Fortify Yourself Against Dehydration
Avoid these foods: pungent or astringent vegetables and fruits like spinach, hot peppers, onions, garlic, beetroot, ripe mangoes, dry fruits, sugary items, hot and spicy foods and extremely salty and fried foods.

Adequate intake of water keeps the body hydrated, boosts metabolism and removes toxins, drugs and other metabolites from the body. Fruits and vegetables have high levels of water content. Include melons, oranges, lettuce, celery, tomatoes and cucumbers in your summer diet.

Preserving Food In Summer
  • Keep raw and cooked food separate: Meat, poultry and seafood should be wrapped separately and kept away from cooked foods or foods meant to be eaten raw such as fruits and vegetables.
  • Throw away perishable leftovers that have been kept out for over two hours.
  • Pre-cooked food should always be refrigerated and consumed preferably on the same day.
  • Always wash raw fruits and vegetables thoroughly under running water.
Your Only Solution: Rehydrate Your Body

Nitika Sharma is Dietician, Apollo Health City, Hyderabad.

 Also See