Maintaining hydration during the summer

Maintaining adequate hydration during the summer is essential to prevent illnesses and other important factors that you will find in this article. Summer brings late-night barbecues, pool parties, and beach trips. While enjoying the benefits of soaking up the sun, it is important to ensure that you maintain proper hydration levels in your body. Follow appropriate hydration advice.

Issues of dehydration in the summer

Summer is here, and it is easy for people to become dehydrated. Excessive sweating causes the body to lose more water than it absorbs, leading to dehydration. This is especially true in countries with harsh climates like Saudi Arabia, where water loss during summer is common. Dehydration can lead to severe complications such as seizures, brain swelling, kidney failure, shock, unconsciousness, and even death. Here are some alarming signs of dehydration that you should not overlook:

Acid reflux and bloating

According to medical experts, dehydration, calcium, and magnesium deficiency can cause ulcers, gastritis, and acid reflux due to insufficient water in the stomach for acid production.

According to a study published in the medical journal Plos One, drinking water can help alleviate the severe symptoms of acid reflux by temporarily raising the pH level in the stomach.

Headaches

Sometimes, headaches can be a result of your body being dehydrated. Headaches often occur when you change your body position, such as going up and down stairs, bending over to pick up objects, or simply standing up after sitting for a while.

Dry skin

Dry skin is also a warning sign of dehydration. In addition to increasing the frequency and amount of water you drink each day, using moisturizing lotion can help make your skin softer, smoother, and more supple.

Frequent feelings of hunger

There are cases where you may feel hungry even shortly after eating. This could be a result of the brain mistakenly sending signals that you are hungry instead of indicating that you are actually thirsty and in need of water.

Ringing in the ears and blurred vision

When the body is adequately hydrated, the circulatory system functions smoothly, delivering blood to the organs and cells in the body, including the nerve cells responsible for auditory control. Therefore, a lack of water can cause symptoms such as blurred vision and ringing in the ears.

Symptoms of heat exhaustion

Heat exhaustion is the body's way of signaling that it needs more water intake. According to the Centers for Disease Control and Prevention, there are warning signs indicating the need for water:

Dizziness

Fainting

Rapid and weak pulse

Headache

Excessive sweating

Muscle weakness

Nausea and vomiting

Feeling tired

If you experience any of the above symptoms after being exposed to the sun for a period of time, sit in the shade and start drinking water.

Tips for maintaining hydration in the summer

Drink plenty of water

The importance of staying hydrated cannot be underestimated at any time, especially during the summer. In fact, men need about 3.7 liters of water per day, while women need about 2.7 liters of water per day. This is equivalent to 15.5 and 11.5 cups, respectively.

Cut back on coffee and gas drinks

Unfortunately, drinking more water does not mean drinking more coffee or gas drinks. Some studies have shown that caffeine does not dehydrate you, but it can cause symptoms such as headaches and insomnia, exacerbating the heat.

Eat water-rich foods

Did you know that you can also get some fluid from what you eat? In fact, about 20% of your daily water intake comes from food.

There are many types of foods that are high in water content. Here are some fruits and vegetables that you can incorporate into your diet to enhance hydration:

Cucumber

Cucumbers contain 97% water and serve as a type of vegetable. You can slice them or use them in various dishes. Cucumbers not only help cool the body but also improve the skin's texture.

Radishes

Radishes contain 95% water along with numerous nutrients. You can slice them, sprinkle salt and chili on top, or add them to salads with lemon juice, olive oil, and salt.

Tomatoes

Tomatoes are primarily composed of water (94%). They also contain cancer-fighting components along with vitamin C, flavonoids, folate, and potassium.

Watermelon

Watermelon is one of the prime examples of a hydrating source, especially during the summer. This fruit contains 92% water and is also rich in salt, calcium, magnesium, vitamin C, and vitamin A.

Strawberries

These berries are packed with antioxidants, vitamins, and minerals that boost the immune system. They contain 92% water content, making them highly beneficial for health, especially in the summer.

Pineapple

Pineapple is rich in minerals, vitamins, antioxidants, and water. It is a popular fruit during the summer due to its delicious taste. Particularly, this fruit has a high water content of 87%.

Ensure that you have clean water at home

Currently, water pollution in Saudi Arabia is increasing due to climate change and the expansion of industrial areas, leading to the direct discharge of wastewater into the environment. Therefore, to ensure you have clean water at home, you should consider purchasing a home RO water purifier. Karofi is a leading water filtration brand in Vietnam that pioneers research and applies the most advanced technologies in their water filter products.