It’s that time of year, the season associated with excessive sweating, fluid loss and dehydration. It’s particularly bad for us in India, this year, with a heat wave sweeping through the country. There is no better time than now, to understand the role fluids play in the functioning of your body and mind, and up that fluid intake today. And no, don’t reach out for those packaged juices and energizer drinks. Read on to find out what you can and should be drinking to stay hydrated this summer.
At the heart of it
Believe it or not proper hydration is as essential for you muscles as it is for your heart and your brain. Your heart spends an enormous amount of energy pumping upwards of 7,500 litres of blood to the corners of your body, every single day. Your heart needs the hydration, to keep doing this job efficiently and smoothly. By ensuring that you are drinking more water than your body is constantly losing, you will help you heart function smoothly, without tiring out. A hydrated heart is like a well-oiled machine, it is able to pump more easily, and therefore enable the muscles of the rest of your body to function well.
Stay well-circulated
Dehydration has a direct impact on the circulation of blood in your body. The amount of blood circulating through your body, or blood volume as it is known, drops drastically when your body is dehydrated. This makes your heart work harder, faster, to compensate for it. As your heartrate increases, you may feel palpitations and irregularities. So to maintain smooth functioning and constant, even blood circulation, staying well-hydrated is essential.
Symptoms of dehydration
A general rule of thumb is to make drinking water a habit in your every day life. If you are waiting for thirst to strike before you reach for a glass of water, your body has already touched the state of dehydration. Your mouth gets parched, your head feels light, you may feel irritable and tired. In extreme cases dehydration is also known to cause nausea, vomiting, constipation, reduced urination, dizziness and extreme fatigue.
How much hydration do you need
The exact amount of fluid your body needs varies depending on the season and the level of activity you have in any given day. The National Institute of Medicine recommends about 3 litres of fluid for men and 2 litres for women, including all beverages like coffee, juice, water, tea, milk etc, that one may combine during a day. Those of you who indulge in strenuous physical activity, exercise or other activities that cause excessive sweating, may need a little more than the recommended quantity. The key is to maintain proper hydration before, during and after strenuous exercise, especially in the summer.
What should you drink
Nothing rehydrates the human body the way water does, under normal circumstances. But if you dehydrated causes by excess exposure to the heat, a prolonged illness or extreme fatigue due to exertion, you may need to supplement your water intake with a Oral Rehydration Substance that comes packed with additional electrolytes and salts that will hasten your bodies ability to absorb fluid.
Drink as much water as you can in a day. These days a number of smartphone apps work as good reminders to pick up a glass and chug it every now and then. You could also make yourself some fresh juices everyday and give yourself an energy and nutrient boost at the start of the day. Soups, juices, smoothies are good ways to encourage fluid consumption too. Whatever you do, remember to stay clear of calorie-ridden, packaged juices. Stick with low-sugar, less processed products that are likely to give you the benefits you require, minus the calories and unwanted chemicals.