Summer Wellness FAQs: Your Ultimate Guide to Staying Healthy & Hydrated

As temperatures soar across India and heat wave predictions come true, it’s necessary to hydrate yourself. Dehydration can lead to fatigue, dizziness, headaches, organ failure, and even death. Merely sipping on cold beverages isn’t enough; caffeinated drinks can lead to further dehydration! You need to understand how to hydrate yourself properly, and we are here with all the answers! Here's your essential guide to summer hydration, with answers to some of the most frequently asked questions.

How do you stay hydrated in the summer?

During summers, our body heats up. As a part of the cooling mechanism, we sweat aka perspire and lose water. Here’s how you can do it in 5 easy steps:

Step 1
Carry a water bottle ( you don’t need a cute one unless that helps your intake) everywhere and sip regularly throughout the day.

Step 2
Set hydration reminders on your phone if you tend to forget.

Step 3
Incorporate water-rich foods like watermelon, cucumber, strawberries, and oranges into your diet.

Step 4
For physical activities, drink water before, during, and after exercise. Consume electrolyte-enhanced drinks or coconut water for extended periods in the heat, especially if you're sweating heavily.

Step 5
Pre-cooling by drinking chilled water before heading outdoors can also help maintain your body temperature.

Five ways by which dehydration can affect you?

Proper hydration, especially during summers, helps your body bear through the heat without falling sick or getting fatigued

Reduced cognitive function
Even mild dehydration can reduce concentration and alertness. It can also affect short-term memory.

Decreased physical performance
Dehydration leads to muscle fatigue, lethargy and weakness. It can also lead to cramps in the abdomen and legs. 

Dry, flaky skin
Dehydration leads to dry, flaky skin. It can also lead to increased roughness and skin cuts.

Inefficient detoxification
Water helps your kidneys and liver remove waste products and toxins through urine and sweat. During dehydration, this process gets affected and can lead to painful urination, yellow urine and even UTI in some cases.

Irregular digestion
Proper hydration keeps your digestive system functioning smoothly, preventing constipation and supporting nutrient absorption.

What is a good indicator of hydration?

When it comes to hydration markers, the colour of your urine is one of the most popular indicators. Properly hydrated individuals typically have pale, straw-colored urine. Dark yellow or amber urine usually suggests dehydration. However, certain foods, supplements, and medications can affect urine colour, so this method isn't always reliable.

Other common indicators include regular urination (4-10 times daily), minimal thirst, elastic skin (pinched skin quickly returns to normal), and moist mucous membranes. Monitoring your energy levels can also help, as fatigue is often an early sign of dehydration.

Is drinking water enough? Or should my diet also change during summer? 

Apart from drinking sufficient water, your diet also plays an important role in keeping you hydrated through these hot summer months. Water-rich foods can contribute significantly to your daily fluid intake. Fruits like watermelon (92% water), strawberries (91% water), cantaloupe (90% water), and peaches (89% water) are excellent choices. Vegetables such as cucumber (96% water), zucchini (94% water), and celery (95% water) also provide substantial hydration benefits.

Electrolyte balance is also quite important for proper hydration. Salts like sodium, potassium, magnesium, and calcium help your body retain and utilise water effectively. Foods rich in these minerals include bananas, avocados, leafy greens, and yogurt. During physical activities like workouts or even during long hours of exposure to the sun, you need electrolyte supplements to help maintain the electrolyte balance. 

There are certain supplements that can also improve hydration. For example, magnesium supplements can help with muscle hydration and prevent cramps. For those engaging in prolonged outdoor activities, amino acid supplements can support both hydration and muscle recovery.

Can I drink zero-sugar aerated beverages to keep myself hydrated?

You can drink zero-sugar beverages in moderation. However, they should not become your primary source of hydration. If the beverage contains caffeine then it will act as a diuretic and will dehydrate instead. You can use mint leaves, lemons, herbs, etc. to make water more flavourful instead.