Your body is forced to work harder to keep cool when the sun is shining brightly. You lose a lot of energy through sweat and fluid management is critical. To feel energized and healthy, you need to know how to Fully Hydrate Your Body in This Shiny Summer.

It's easy to get thirsty, but feeling thirsty indicates that your system is already mildly dehydrated. The best approach to cooling off in the heat is to have a smart, daily hydration plan.

Your ultimate 5-step hydration guide for this season!

1. Drink Strategically Throughout the Day 

Don't drink three litres of water in one go, as this will not enable your organs to absorb it properly. It's important to drink it in a way that allows your cells to receive moisture regularly.

• Drink Consistently: Always have a high quality, reusable stainless steel bottle. This will keep your water wonderfully cold for longer periods of time, making it more palatable to drink. One good healthy habit to get into is drinking 10 big gulps each and every time you put your lips to water.

• Morning and Night: Drink a big glass of pure water every morning and night. This is helpful for your body's digestive system right after waking up from sleep after a long night. Likewise, avoid dehydration at night by drinking water before bedtime.

• Change water up naturally: If you can't get enough of boring water, pick up some. Add fresh slices of lemon, lime, cucumber, mint leaves or even some berries into your pitcher for a delicious infusion.

2. Eat Your Water

Staying hydrated doesn't have to be all about drinks. There's no simpler way to cool off than by eating foods that are naturally cooling and exceptionally rich in antioxidants and vitamins that are necessary for a cool down.

These new additions will help you release moisture slowly into your blood stream when added to your daily salads or snack food.

3. Replenish Electrolytes Naturally

If you're exercising intensely in the heat, you aren't only losing water. You also lose important minerals such as sodium, potassium and chloride that are important for the smooth operation of the muscles and nerves.

• Try Desi Summer Staples: Refresh your body in one fell swoop with local, traditional favorites Coconut water, freshly churned chaas (buttermilk) or a glass of nimbu paani (lemon water with rock salt) does wonders.

• Commercial Drinks: After a strenuous outdoor activity, choose commercial drinks such as electrolyte powders or sports drinks as they are scientifically designed. Opt for low-sugar varieties to steer clear of the sugar rush and subsequent energy slump.

4. What to Avoid

Many people take liquids without realizing that many beverages can actually dehydrate you. Some popular summer beverages actually rob you of moisture, or deplete your body's ability to absorb it.

• Caffeine and Alcohol: Iced coffees, strong black teas and cold beers may be refreshing at first but are powerful diuretics. These trigger your kidneys to expel more water, which will speed up the drop in water levels.

• Sugary Sodas: Regular soft drinks are not healthy drinks. They are too high in sugar and sodium, which can disrupt your body's fluid balance and make you thirstier than normal.

5. Monitor and Adjust

Hydration requirements vary from day-to-day depending on the environment and amount of activity. Regular self-checks are essential to staying hydrated.

• Track Your Activity:  If you're thinking about heading outside to run errands, go on a trip or exercise, upped your fluid targets considerably.

• Test Your Urine Color: The simplest and most precise health test ever. When the color is straw-yellow, you're just about at the right hydration level. Dark amber urine is a sure sign of dehydration, and a clear call to action to increase fluid intake.

Conclusion

It's all about consistency when it comes to coping with hot summer months. There's a strategy to strategically drink water, snacking on water-rich fruits, and avoiding sugary traps, that can help you maintain a steady level of energy throughout the season. So pick up your water bottle, take those 10 gulps and hydrate like a healthy person should.

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Frequently Asked Questions (FAQs) 

Q1. How much water should I drink daily during the summer? 

Ans. The recommended amount is 8 glasses, but this will vary according to weight and summer activity. If you are outside, drink 3-3.5 litres of water. 

Q2. Can I replace pure drinking water completely with juices? 

Ans. No. Fresh fruit juices are high in vitamins but they also have natural sugars. Whenever you are thirsting, always drink pure water.

Q3. What are the earliest warning signs of summer dehydration? 

Ans. Early signs and symptoms include dry mouth, mild headaches, fatigue, muscle cramps and decreased urination. 

Q4. Is drinking ice-cold water bad for my body during hot days? 

Ans. You can use cool water, and it will reduce your core body temperature quicker. But don't drink very cold water right after a hard workout, as this can irritate the throat.

Q5. How does coconut water help with hydration? 

Ans. Coconut water is a natural source of electrolytes. It contains much potassium and natural sugars, which are much healthier than artificial sugary sports drinks.