Have you noticed that the weather is a lot warmer than usual? Indeed, summer is now upon us. Before you hit the beach and enjoy the outdoors, make sure that you avoid one thing that might ruin your summer experience – dehydration or the lack of sufficient water in the body. Symptoms of dehydration include dry mouth, urine that is darker than usual, fatigue, and headache.
“As the temperature rises, it is important to know how to avoid dehydration. If not taken seriously, dehydration can cause irritability, exhaustion, lack of concentration or even death. Aside from drinking lots of water and wearing lightweight clothes, snacking on food that keeps the body cool decreases your chance of being dehydrated,” shares MediCard Philippines president Dr. Nicky Montoya.
Here are five tips to beat the summer heat:
Drink lots of water. Your body depends on water to survive. As the weather gets really hot, water keeps your body from overheating. Daily water intake depends on the person, as different people need different amounts of water to stay hydrated. It’s recommended to drink 6 to 8 glasses of water each day. Dr. Montoya suggests putting fresh lemons, limes or cucumber in your water for a more refreshing and healthier drink.
Eat hydrating snacks. Aside from drinking water, you can also beat the summer heat by snacking on hydrating foods such as cantaloupe, pineapples, fruit popsicles, and yogurt. You can also try fruits in season such as mangoes and watermelon.
Increase water consumption during exercise. Working out causes your body to sweat, reducing the body’s water level. That is why it is vital to drink water before, during and after exercising. Not only does it improve the quality of your workout – as it lubricates your entire body – but it also reduces fatigue and recovery time.
Wear light-colored and lightweight clothes. Summer season calls for lighter clothes! Lightweight and light-colored clothes insulate and reflect the sun’s heat from the body to help you stay cooler. Clothes made of cotton and linen are the ideal conductor of heat since cotton is breathable material while linen absorbs sweat and then quickly dries.
Avoid alcoholic drinks and caffeine. Alcohol and caffeinated drinks such as coffee may pull water from the body, increasing the risk of dehydration. Also, alcohol lessens the body’s production of an anti-diuretic hormone, which is used by the body to reabsorb water.
Stay out of the sun between 10 a.m. and 2 p.m. The best time to head inside and let your body cool down at the comfort of your own home is between 10 a.m. to 2 p.m. as temperatures and UV rays are at their highest. Dr. Montoya advises to stay out of the sun during these times to avoid dehydration.
Are you ready to beat the summer heat? MediCard has 13 free-standing clinics located in key cities nationwide that offer laboratory tests and consultations to monitor your health. Visit a MediCard clinic near you or check out their website at www.medicardphils.com for more information.