How to stay hydrated during Summer

Summer is the warmest season of the year, mostly very hot and hydration is very important for optimal health during this time. The cells, tissues, organs and systems of the body use water to function well and 60% of our body contains water. Water helps to regulate our body temperature, protects the joints and spinal cords, aids digestion and prevents constipation, dehydration and can help you lose weight. Water is lost during breathing, sweating and excretion, therefore, the body needs to be re-hydrated by drinking lots of water and eating fruits and foods that contain water. Some fruits and vegetables that that can help to hydrate the body include watermelon, citrus, cucumber, cantaloupe, strawberries, romaine lettuce, blueberries, celery, raw spinach, colorful bell peppers, mangoes, seedless grapes and kiwi.

How to stay hydrated.

1. Always keep a bottle of water with you and one on your desk at work. If you don’t like to drink water, you can slice some cucumbers, strawberries, watermelon and mint in your water to give it a flavored taste.
2. Eat a diet rich in fruits and vegetables. Having a fruit or vegetable salad as a snack or part of your meal can help you stay hydrated.
3. When you feel tired or hazy, you can have a glass of cold water.
4. Drink at least eight (8oz) glass of water a day.
5. Replace soda drinks with a bottle or glass of water, remember to add some slices of fruits to it!

If you are not sure you’re well hydrated, check your urine. If it’s dark like apple juice, then you are dehydrated, you need to take lots of water. Pale yellow urine is an indication that you are well hydrated.

Fisayo Adegoke

MS, CHC