When the heat is up, what’s the first thing that comes into your mind? A cool shower or the beach? Ice-cold water? Ice cream and smoothies? It is human nature to seek water in a variety of forms to quench thirst and cool the skin simply because the body is made up of about 45 to 75 percent water?
Water is essential in maintaining the health of every body cell. It keeps the skin well hydrated to promote skin integrity. Water plays an important role in digestion, metabolism, transporting of nutrients and oxygen, and excretion of wastes.
When the body’s temperature rises, sweating occurs as a natural cooling effect. Living in a tropical country like the Philippines, the weather can get very humid which makes it more difficult for perspiration to evaporate thus delaying the cooling process. Aside from water loss, sweating makes us lose electrolytes like potassium and sodium which are very important in keeping the body hydrated and maintains normal heart rate. It is important to replenish water and electrolyte stores to prevent dehydration.
The first sign of dehydration is thirst. Dehydration could lead to heat stroke which is a life threatening condition. Other signs of dehydration are: hot dry skin, flushed skin, dark colored urine, heavy sweating, muscle cramps, fatigue, weakness, dizziness, headache, nausea, vomiting, fever, confusion, and rapid breathing and increased pulse rate.
Men lose more body water than females and that is why the Institute of Medicine determined that an adequate intake of fluids for men is approximately three liters or 13 cups a day and 2.2 liters or about nine cups for women.
Drinking various types of beverages aside from water can easily hydrate our body, however, we should be cautious about drinking liquids that contain caffeine, sugar, fat and alcohol. For example, a huge cup of iced coffee topped with whipped cream can add to your fluid intake but it could also increase your caloric intake. Excess caloric consumption leads to weight gain. Drink occasionally and in moderation. Sports and energy drinks should only be taken when exercising for more than one and a half hours.
Try these beverages and liquid foods to keep yourself hydrated this summer season:
• 100 percent fruit juice
• fruit and vegetable smoothies
• non-fat milk
• soy milk
• almond milk
• lemon water
• soda water
• clear soup
• gelatin/gulaman
• yogurt
• probiotic drink
• sorbet
• iced green tea
Aside from the water content, we can also get other nutrients from these beverages and liquid foods. One hundred percent fruit juices are rich in vitamins and antioxidants that are skin friendly. Milk is a rich source of calcium for bone, muscle, and heart health. Yogurt contains live bacteria that is good for digestion. Green tea has flavonoids that is good for the heart.
Ensuring adequate water intake is not limited to just drinking liquids. You can eat your water too! Most fruits and vegetables have about 80 to 95 percent water and they contain the electrolyte potassium. Eat about three cups of vegetables and two cups or two pieces medium-sized fruits per day.
Here are some fresh produce that you can munch on to keep yourself hydrated.
• watermelon
• grapefruit
• pineapple
• melon
• apple
• orange
• banana
• strawberries
• broccoli
• lettuce
• cucumber
Don’t wait until you’re thirsty. Keep yourself hydrated throughout the day by making a conscious effort to make water, other beverages, liquid foods, fruits, and vegetables available every day.
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