Tips to stay healthy and prevent dehydration this summer

Apr 12, 2024

By: Ayush Mehrotra

Summer in India

In India, summer brings scorching temperatures and sweltering heat waves. Staying hydrated and seeking shade are essential to beat the heat and stay healthy during the long, hot months.

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Drink plenty of water

This might seem obvious, but it's essential to drink an adequate amount of water throughout the day, especially when it's hot outside. Aim for at least 8 glasses of water a day, and more if you're engaging in physical activity or spending time in the sun.

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Eat water-rich foods

In addition to drinking water, you can also stay hydrated by consuming foods with high water content, such as watermelon, cucumbers, strawberries, and lettuce. These foods not only hydrate you but also provide essential vitamins and minerals.

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Avoid excessive caffeine and alcohol

Beverages like coffee, tea, and alcohol can have a diuretic effect, increasing fluid loss and contributing to dehydration. Limit your intake of these beverages, especially on hot days, and opt for water or electrolyte-rich drinks instead.

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Stay indoors during peak heat hours

The sun's rays are strongest between 10 a.m. and 4 p.m., so try to limit your time outdoors during these hours. If you need to be outside, seek shade, wear protective clothing, and apply sunscreen to prevent sunburn and reduce the risk of heat-related illnesses.

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Wear lightweight, breathable clothing

Choose loose-fitting, light-coloured clothing made from breathable fabrics like cotton or linen. This will help keep you cool and prevent overheating.

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Take cool showers or baths

A refreshing shower or bath can help lower your body temperature and provide relief from the heat. If you don't have access to a shower, try using a spray bottle filled with cool water to mist yourself periodically.

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Use fans or air conditioning

If you have access to fans or air conditioning, use them to circulate air and cool down your living space. If you don't have these luxuries, try placing a bowl of ice in front of a fan to create a DIY air conditioner.

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Monitor your urine colour

One way to gauge your hydration level is by monitoring the colour of your urine. Pale yellow or clear urine indicates that you're well-hydrated, while dark yellow urine may be a sign of dehydration.

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Listen to your body

Pay attention to signs of dehydration, such as thirst, dry mouth, fatigue, dizziness, and decreased urine output. If you experience any of these symptoms, take a break, rehydrate, and seek shade or a cooler environment.

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