If you KNOW dehydration is a problem in long runs it becomes a problem in long runs.
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How Do You Treat Dehydration In The Summer
With the increasing temperature in summer, everyone is at risk of dehydration, which leads to serious medical issues, such as – heat injury, urinary & kidney problems, low blood volume shock, Seizures, and more. And, if dehydration is not checked properly, it can be serious complications & life-threatening. So, it’s essential for you to be proactive about staying hydrated, especially if you’re working outside. Staying hydrated is quite easy by consuming plenty of water and adding fruits & vegetables to your diet that have high water content.
What Is Dehydration
Put it simply, it is a deficiency of water in the body. Dehydration is a condition when your body loses more fluids than you take in, which can lead to excessive sweating, vomiting, diarrhea, etc. However, the human body is made up of approximately 75% of water, which is essential for the system to function properly. (Source)
The sophisticated water management system plays an essential role to keeps our body hydrated, regulating the body temperatures, flushing out the harmful toxins, carrying essential nutrients and oxygen to the cells, and providing a moist environment for the body tissues and joints to function effectively. Throughout the day, our body constantly loses water in the form of sweating, urinating, breathing, defecating, and others. So, when our body needs to intake more water, the thirsty mechanism sends a signal to our mind.
What Are The Signs And Common Causes Of Dehydration
The most common symptoms of dehydration are darker yellow color urine and decreased urine production. Some additional symptoms of dehydration is :-
- Dry mouth
- Lethargy
- Weakness in muscles
- Headache
- Dizziness
- Lack of sweating
- Sunken eyes
- Shriveled and dry skin
- Low blood pressure
- Increased heart rate
- Fever
- Unconsciousness
How To Heal from Dehydration Fast
- Drink plenty of water daily; it could be juice, lassi, smoothie, coconut water, and more.
- Reduce the consumption of caffeine (Tea & coffee) or alcohol because these beverages can cause dehydration and produce heat in your body.
- Wear loose-fitting and light-coloured clothing. And cover your head and body, especially when you’re traveling.
- Use SPF sunscreen protection if you are heading outside
- Add water-rich fruits and vegetables in your daily diet
- Don’t go out if it is not needed.
Water-rich Fruits to Keep You Hydrated During Summer
If you’re wondering what to eat to beat the heat and keep yourself hydrated? Here, we’ll share some of the best water-rich fruits that help you to keep your body cool and hydrated throughout the summer. Let’s have a look at water-rich fruits that are:
Water Rich Fruits |
Water Level |
Mangoes |
83% |
Blueberries |
84% |
Apples |
86% |
Pineapple |
86% |
Apricots |
86% |
Oranges |
87% |
Plums |
87% |
Papaya |
88% |
Blackberries |
89% |
Cantaloupe |
90% |
Grapefruit |
91% |
Strawberries |
91% |
Watermelon |
92% |
Tomato |
94% |
What Are The Prevention Of Dehydration
You probably heard that prevention is better than cure. That does also apply here. Consuming plenty of fluids, water-based fruits and vegetables is sufficient for most people to prevent dehydration. The most important thing is that you should be cautious about doing outdoor activities, like exercise, traveling, physical work, sports and etc. During extreme heat or the hottest part of the day, you make replenishing fluids a priority.
