8 Ways to Get Hydrated on Hot Days

Do you know that our bodies make up of 60 percent of water and 75 percent of our minds?

Our body can only resist during hot days if we maintain our body moisturized as always. Hydration is important for each cell and system of our body so that they can function well and make our body active.

Dehydration occurs only when you use more fluid you take in or experiencing excessive sweating, thus your body lacks enough water to perform its normal function.

Here are the 8 ways to keep our body safe from hot days:

1. Eat more water-rich foods

Aside from frequent drinking of water, we can also get water from selected foods like the following:

  • Strawberries
  • Cantaloupe
  • Watermelon
  • Peaches
  • Oranges
  • Apple
  • Cucumber
  • Broth and soups

Taking daily of one of those foods above can help maintain the amount of body water. 

2. Know when to remain inside

Occupational Safety And Security and Health and wellness Administration suggest companies apply precautions by trying to secure workers in a company especially those who are doing the construction jobs.

Prevent outdoor activity when the warm index strikes to 91 degrees F (and can climb by 15 levels higher than the main index in direct sunlight).

In this way, we are secure from any harmful effects of direct sunlight which among them is the dehydration.

2. Understand that dehydration can happen quick

If anyone ignores, he can become easily dehydrated and at risk. Such precautions are dangerous for young children and the elderly.

So, better always have a bottle of water on your side and sip gradually from time to time if you can’t take a straight glass of water.

3. Sip on sports hydration drink and coconut water

When we perspire, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests sports hydration drinks can help prolong exercise and re-hydrate our bodies because they contain electrolytes, which plain old water does not.

Those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout.

4. Shield yourself

In general, professional athletes need to drink before they’ll get thirsty. Although it’s challenging to find up with liquid standards for every person since liquid needs differ based on health and wellness, age, diet regimen, activity degree, weight, and so on. The CDC advises that for moderate activity in moderate problems, outdoors employees consume 1 mug of water every 15 to 20 mins.

The following water intake is advisable :

  • 2 cups of liquid two hours before the activity
  • 4-6 ounces every 15-20 mins during the workout,
  • and 16 ounces after– even more if it’s warm.

Include an electrolyte tablet or make use of sporting activities consume alcohol if working out for an hour or even more. 

5. Take regular breaks

Have your self-shield in a shaded or air-conditioned area during a severe heat. Or rescheduling a job during the intense heat to cooler times of the day to protect workers from severe dehydration is needed.

Exerting your body increases your body’s temperature level. As soon as your body temperature gets too high, you start really feeling the signs of a heat-related disease, which can promptly escalate and become deadly. 

6. Just drink water in moderation

If you take too much it will raise the danger of hyponatremia– low salt blood focus. Elderly individuals frequently are a lot more susceptible to warm and dehydration for several factors, such as an age-related lowered feeling of thirst, as well as specific medications.

These occurrences might be lower for individuals 65 or older, or those who are overweight, have heart disease/high blood pressure, or who take medications that impact heat tolerance.

So even when it’s not warm, they ought to sip liquids throughout the day and obtain fluids through foods include soups, brews, and watery fruits.

7. Acknowledge the indications of heat-related ailments

There are several types of heat-related illnesses that we should avoid:

  • Heat stroke
  • Heat exhaustion
  • Heat cramps

Being hydrated is very essential all times of the year, also in the middle of wintertime, however, it’s simple to quickly get dehydrated when spending time outside in the warm to avoid those illnesses.

8. Ask advice from your doctor

If you’re currently dehydrated you may experience the following signs, such as:

  • a weak joint
  • leg aches
  • fatigue
  • complication
  • reduced skin flexibility (turgor)
  • harsh, dry or covered tongue
  • high temperature
  • weight-loss and,
  • sometimes, uneasiness and frustration

The amount of water to be intake depends on your body’s need. 

If you observe that you are experiencing one of those signs, immediately consult your physician to know how much water you should be taken accordingly.