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+38 093 369 29 10On hot days, our body is exposed to a greater risk of dehydration. Timely hydration (consuming the right amount of liquid) plays an important role in maintaining your health and well-being.
The importance of body hydration
Proper hydration aims to:
Regulation of body temperature.
We need any liquid for thermoregulation. In extreme heat, our body loses more fluid through sweat, which is the body’s natural cooling mechanism. Lack of water often leads to overheating and heat stroke, which pose a serious threat to health.
Support of metabolic functions.
Water is involved in dozens of metabolic processes, from digestion to the elimination of toxins. Dehydration can disrupt these processes, leading to decreased energy and health problems.
Support of skin health.
The skin, as the largest organ of the body, also requires proper hydration. Water helps keep skin supple and hydrated, which is especially important on hot days when skin is more prone to dryness and UV damage.
Prevention of fatigue.
Inadequate hydration can lead to fatigue, weakness, and difficulty concentrating. A hydrated body functions more efficiently, which improves our physical activity and mental performance.
How to recognize dehydration?
Dehydration can manifest itself in different ways. Here are some signals to look out for:
- strong thirst;
- constant dryness in the mouth;
- decrease in diuresis;
- dark urine;
- dry skin;
- headache;
- dizziness;
- constant fatigue
If these symptoms occur, fluid and electrolyte intake should be increased immediately.
How to effectively avoid dehydration on hot days?
The easiest way to avoid dehydration is to drink water regularly. It is recommended to drink at least 8 glasses of water a day, but on hot days these needs increase significantly. Drink water regularly throughout the day, not just when you feel thirsty.
Isotonic drinks can help replenish the electrolytes we lose when we sweat. Such elements as sodium, potassium and magnesium, as well as various multivitamin complexes, play a key role in maintaining the water-electrolyte balance in the body.
Eating water-rich fruits and vegetables, such as watermelon, cucumber, oranges, and strawberries, will also help you avoid dehydration. These products not only moisturize, but also provide vitamins and minerals.
Avoiding alcohol and caffeine
Alcohol and caffeine are diuretics, which can lead to increased fluid loss. On hot days, it is better to limit the consumption of these drinks and focus on water and soft drinks.
Wearing light clothes
Light, airy clothing helps reduce sweating and increase comfort on hot days. Avoid tight synthetic materials that can cause your body to overheat.
Avoiding direct sunlight
Careful planning of the time spent in the fresh air will help to avoid overheating. Try to avoid direct sunlight during the hottest hours of the day, usually between 10:00 a.m. and 4:00 p.m.
Body weight monitoring
Regular weighing will help monitor hydration levels. Losing weight over a short period of time, especially in hot weather, can be a sign of dehydration. Maintaining a stable body weight is an indicator of adequate hydration.