In the hot summer days, you must try your best to prevent dehydration. Here are 3 tips that can help you stay hydrated in summer.

To overcome the negative effects of a heatwave, it is extremely important to drink sufficient water. Many people may still be dehydrated, despite the weather outside. It is because more time is spent indoors in air-conditioning halls and rooms, and people forget to drink water. It also upsets the electrolyte balance of the body. Electrolyte balance is important for maintaining pH and to keep the body hydrated. Sweating due to heat causes the body to lose a lot of electrolytes.

This article explains the signs and symptoms of dehydration and the best ways to hydrate at home quickly.

Each cell, tissue, and structure of the human body needs water to function properly. Water helps regulate body temperature, transport nutrients, lubricate joints, circulate blood, and remove waste from the body. It means that your body cannot perform these functions normally when you are dehydrated, which occurs when you lose more fluid than you take in. 

The symptoms and signs of dehydration include the following:

• Dry mouth
• Increased thirst
• Dry skin
• Tiredness
• Headache
• Dizziness
• Urine color
• Infrequent urination

If you are worried about your hydration status, here are the three best ways to rehydrate quickly.

1. Drink Water and Plenty of It!

While this is probably not surprising, drinking water is often the best and cheapest way to get hydrated. Unlike many other drinks, water contains no sugars or calories, making it ideal for drinking throughout the day, or specifically if you need to rehydrate - such as after a workout.

It should be noted that many factors, including genetics, cause some people to lose more sodium through sweating than others. If you often experience muscle cramps during exercise or sweat stings your eyes - you might be a salty sweater. If it applies to you, replace not only the fluids you lose through sweating but also the sodium, especially after intense or prolonged exercise in hot environments.

2. Drink Skimmed and Low-Fat Milk

Milk not only provides a variety of nutrients but also has excellent hydrating properties. It naturally contains a high concentration of electrolytes, which help balance the amount of water in your body. Studies have proven that skim and low-fat milk, as well as popular sports drinks, replenish water after strenuous exercise. While also supplying protein and other important nutrients.

3. Eat More Fruits and Vegetables



Fruits and vegetables, consisting of 80-99 percent water – make a perfect hydrating snack. By comparison, highly processed foods such as cereals, crackers, biscuits, and potato chips contain only 1-9 percent water. Fruits and vegetables with higher water content include:

• Grapes
• Oranges
• Berries
• Melons
• Radish
• Cabbage
• Spinach
• Lettuce

Store a variety of fresh fruits and vegetables and keep chopped melons in the fridge for easy access. Try making a nutrient-rich hydrating smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender with milk or Greek yogurt.