WAYS TO AVOID DEHYDRATION THIS SUMMER
As the summer heat intensifies , it ' s crucial to prioritise hydration to keep your body functioning optimally . Dehydration occurs when your body loses more fluids than it takes in , leading to an imbalance that can be detrimental to your health . To avoid dehydration this summer , follow these essential tips :
from natural fabrics , such as cotton , that allow air to circulate and sweat to evaporate . This helps to regulate your body temperature and minimise the risk of dehydration .
1 . Drink plenty of water One of the most effective ways to stay hydrated is by drinking an adequate amount of water throughout the day . Aim to drink at least eight glasses ( 2 litres ) of water daily and increase your intake if you ' re engaging in physical activities or spending time outdoors in the heat .
2 . Get a water bottle that works for you To drink water more frequently , consider carrying a water bottle with you . Thirst is a sign that your body needs hydrating . Instead of waiting until you feel thirsty , your bottle will serve as a reminder that you need to sip water regularly throughout the day .
3 . Eat your water In addition to drinking water , incorporate hydrating foods into your diet . Fruits and vegetables with high water content , such as watermelon , cucumbers , strawberries and oranges , can provide additional hydration and essential nutrients to keep your body cool and replenished .
4 . Limit intake of dehydrating beverages Certain drinks can contribute to dehydration , so it ' s important to moderate your consumption of these . Avoid or reduce your intake of sugary beverages , caffeinated drinks like coffee and soda as these can increase fluid loss .
5 . Schedule outdoor activities wisely Plan your outdoor activities during the cooler parts of the day , such as early morning or late afternoon . Avoid spending extended periods outdoors during the hottest hours when the sun is at its peak . If you must be outside , seek shade as much as possible and take frequent breaks in cool , air-conditioned areas .
6 . Dress appropriately Wear loose , lightweight and breathable clothing made
7 . Monitor urine colour Keep an eye on the colour of your urine as an indicator of your hydration level . Pale , clear , urine typically signifies proper hydration , while dark-coloured urine suggests that you may need to drink more water .
8 . Be mindful of medicine Some medicines can contribute to dehydration . If you have any concerns , consult your healthcare provider to understand how these factors might affect your hydration levels and what precautions you should take .
10 Bonitas Member Magazine Issue 4 | 2023