8 Smart Tips for Preventing Dehydration

In the hotter months, dehydration is a regular problem. During this time of year, heat exhaustion and dehydration cause frequent hospitalisations and deaths. Hence, here are some healthy ideas and methods you may follow this summer to minimize the negative effects of the summer heat on health and prevent dehydration because consuming the right foods may help you stay healthy and strong all year round, not just in the summer when you're trying to beat the heat and avoid dehydration. Thus, to help you get rolling, here are a few basic pointers.

How to tell if you're Dehydrated?

Water is essential for the proper functioning of all your body's cells, tissues, and organs. The human body relies on water to maintain a steady core temperature, lubricate its joints, carry nutrients, flush out waste, and pump oxygenated blood throughout the system. If you are dehydrated, which occurs when you lose more fluids than you take in, your body will not be able to carry out these processes effectively.

It's possible to get dehydrated for several reasons, including increased fluid loss via sweat, vomiting, diarrhea, or diuretic drugs.

Children, the elderly, and those with preexisting diseases like diabetes or renal disease are more vulnerable to dehydration.

Some of the things you would notice if you're dehydrated −

  • Thirst escalation

  • Mouth dry

  • Inconsistent voiding of the bladder

  • Dry skin

  • Tiredness

  • Dizziness

  • Headache

The colour of one's urine is another prominent sign of how well one is hydrated. Lighter skin indicates greater levels of hydration. Yet, other factors than hydration might affect the hue, including nutrition, medicine, and illness.

Research has revealed that the colour of one's urine is a reliable predictor of hydration in young people but not in older persons. These are the top 5 techniques to fast rehydrate yourself or a loved one if you're concerned about their water levels.

Suggestions for Fighting Dehydration

Extreme heat depletes the body of water, leaving you weak and tired. A dry mouth occurs when the fluid intake falls short of losses from sweat and faeces. The water loss also throws off the body's fluid and salt balance. At this point, you may suffer the negative effects of dehydration, such as a headache, dizziness, weakness, and a dry mouth. Ignoring them increases the risk of fainting and other serious health problems. So, during the summer, additional precautions should be taken to ensure that the elderly and young children do not suffer from heatstroke or dehydration.

Heat stroke may be deadly in the summer, so it's best to take precautions to avoid it instead of trying to recover from it. And what better approach to combat the summer's heat and dehydration than with some dietary adjustments? If you want to avoid dehydrating this summer, here are seven easy and practical ways.

First, Drink a lot of Water

Yes! Drinking enough water is one of the finest, most effective, and simplest ways to avoid dehydration during the heat. Hot temperature causes water loss from the body. Because of the resulting fluid imbalance, you are more likely to experience headaches, dizziness, and even fainting. For this reason, you must include more water into your routine during the warmer months.

Rather than guzzling gallons of water, spread your water intake over the day. You'll be able to maintain your water intake throughout the day. During the summer, hydrating is especially important; therefore, aim for two litres of water daily.

The Second Advice is to eat Plenty of water-dense Fruits and Vegetables.

Water tends to make you feel full, which prevents you from eating. However, water is essential, but not enough to prevent dehydration and heat stroke during the summer. Eating more fruits and vegetables high in water is always a good idea as the body loses salt and minerals along with water. In addition to delivering various essential nutrients, these fruits also assist your body in maintaining a comfortable temperature.

Eat a salad with fresh fruits and vegetables like grapes, watermelon, muskmelon, cucumber, papaya, and oranges instead of chips and burgers while trying to cool down during the summer.

Thirdly, Partake of Nutritious Liquids (not carbonated drinks)

We all stock up on cold and fizzy drinks in the warmer months. These beverages not only make you feel more parched, but they also deplete your body with vital nutrients.

To relieve your thirst, try some homemade vegetable or fruit juices instead. Coconut water, lauki juice, carrot juice, beetroot juice, and other detox liquids are good options (fruit slices that are soaked in water overnight). One of the finest home treatments for dehydration is a drink steeped with a popular herb or spice like ginger, jeera, or mint. Drinking a glass of lemon water is another time-honored remedy for detoxification and dehydration.

Ensure you Drink Enough Water Before, During, and After your Workout.

Regular exercise is beneficial, but it shouldn't come at the expense of your health. Staying hydrated is the easiest method to avoid problems when exercising, particularly on a hot summer day. To avoid being dehydrated, replacing the fluids and electrolytes lost by the body during and immediately after a rigorous activity is essential. Being hydrated can help you keep up with your exercise programme even if you are dehydrated. Avoid drinking anything with added sugar or chemicals after working out since this will have no positive effects.

Make your Popsicles at Home

On a hot summer day, no one doesn't want ice cream. Don't you want one right now just thinking about it? This summer, why not make your popsicles? Indeed, homemade popsicles are a great way to get your fruit intake in for the day and be a healthier alternative to ice cream. Water, sugar, fresh fruit, and herbs are all required. Put the chopped fruits, herbs, sugar, and water in a blender and mix until smooth. Pour into a mould. Popsicles may be made by placing the mixture in the refrigerator for six to eight hours.

Several different kinds of popsicles are easy to prepare at home and are perfect for a refreshing afternoon treat. Which is preferable, then? Cool popsicles are a tasty and nutritious way to keep your family's hydration levels in check during the hot summer months.

During the Colder Months, Smoothies and Soups are the best Options for a Healthy meal.

Those trying to lose weight by strictly regulating their diet should include soups in their regular meals. You may use these soups year-round, but they are especially helpful in the summer when high temperatures can lead to dehydration. Smoothies are subject to the same regulation. Hence, this summer, try to include more liquid meals like soups and smoothies into your routine. In addition to hydrating you, this will help you control your appetite and monitor how much food you're eating. Moreover, smoothies created at home with nuts, fresh fruits, and chocolate may help even the pickiest eaters drink their fruit and nut servings without complaint.

Supplement Your Diet With Curd and Buttermilk

Include curd and buttermilk without hesitation in your diet this summer. One of the best home treatments for dehydration, it also has a cooling impact on the stomach and the rest of the body. In addition, it may help alleviate moderate dehydration by restoring the body's natural balance of fluids and salts. Curd and buttermilk help treat diarrhea and vomiting because of their probiotic properties. Try not to succumb to heat exhaustion and dehydration this summer. Try some easy home cures to avoid being dehydrated during the hot summer months.

Water is Food, so eat Plenty of Fruits and Vegetables to get Enough of it.

With their high water content, fruits and vegetables are a great way to ensure you obtain the recommended amount of fluids daily. Water makes up over 90% of most food, including fruits like melons and strawberries and roasted squash, cabbage, celery, and lettuce. Dairy products, including milk, yogurt, and cottage cheese, are rich water providers.


When fluid loss exceeds fluid intake, dehydration develops. Water is the finest hydrator and rehydrator for most individuals. Other alternatives include coffee, tea, milk, fruits, vegetables, and oral hydration solutions. If you or someone you know is worried about fluid intake, you should see a doctor.

Updated on: 29-Mar-2023


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