Tips To Prevent Dehydration During Summer

This is summer time and problem of dehydration during summer is a reality. Most of us may be suffering from mild dehydration, although we are not aware of it. Mild dehydration is more common than we may think or accept. You may also suffer from mild dehydration, unless you are careful. Moderate to severe dehydration is noticed easily from its symptoms, but mild dehydration may be missed, as it may have only subtle and non-specific and minor and ignorable symptoms.

Following tips will help prevent dehydration during summer:

  1. Drink plenty of liquid in the form of water, juice and other beverages. On an average an adult should drink at least eight glasses of water or 2 liters of water daily, especially during summer. Depending on the type of work you do or exercise you do, the liquid/water intake should increase. Do not forget to drink water before going outdoor during summer and after coming back from outdoor activity, to maintain fluid balance and prevent dehydration.
  2. Take plenty of juicy fruits, such as watermelon (and other fruits of melon family), pineapple, mango etc. Eating juicy fruits will not not only replenish water loss, but also replenish minerals lost along with water.
  3. If you are athlete or engaged in strenuous physical activity during summer, you should drink double the liquid recommended for adults, i. e. four liters of water daily. Athletes should drink sports drinks recommended for them during summer for preventing dehydration.
  4. Wear light colored and loose dress during summer and avoid dark colored and tight fit dress. Comfortable dress plays an important role to prevent dehydration during summer.
  5. Seek medical attention if you suffer from moderate to sever dehydration, although if you take preventive measures, moderate to sever dehydration is rare, even during summer, unless you have some predisposing risk factor for dehydration.
  6. Last but not the least (in fact most important tip to prevent dehydration) tip to prevent dehydration is to drink ORS (oral rehydration salt/solution), whenever you feel dehydrated or weak during summer. You can buy ORS from your nearby pharmacy or medical store. You can also prepare ORS at home, called homemade ORS.

How to prepare homemade ORS?

It is very easy to prepare ORS (oral rehydration salt/solution) at home (homemade ORS). Although homemade ORS does not have the exact specification of electrolytes for ORS, it does have electrolytes level very close to actual ORS. To prepare homemade ORS, take one liter of water (or 3 to 4 glasses of water) and add a tablespoonful of sugar (or a fist full of sugar) and a pinch of salt (as much as you can hold in between your thumb and index finger). Stir the content to dissolve salt and sugar. Your homemade ORS is ready. Use the homemade ORS within 8-10 hours of preparation. You can use plain drinking water and no need to boil and cool the water. You can add little lime/lemon juice (or other fruit juice) to add flavor and make it enjoyable. Drink this homemade ORS for preventing dehydration during summer. Drinking plain water will replenish water loss only, but it can not replenish electrolytes lost along with water during summer, via perspiration and sweating.

 

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1 Comment

  • Thomson John May 12, 2016 01.18 pm

    Hello,

    Thanks for sharing such informative stuff. Summer is the best time to stay fit and healthy. Dehydration is one of the most common problem cause during summer. Most of the people don’t aware the importance of health during summer. This is really useful information to keep hydrated during summer. I also get some useful summer tips to stay fit and healthy .

    Reply 

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