Feeling bloated, sluggish, or moody? You could be dehydrated. Our expert dietitians gathered some cool hydration tricks. Let’s find out how to stay hydrated on summer trips.
Causes of dehydration?
There are several reasons of dehydration when you’re traveling, but dehydration is mainly happened by not drinking daily required water/fluid to replace what we lose during any kind of illness. Weather, how much physical exercise/rough work or labor you are doing in extremely hot weather, and your dietary intake can also be the reason of dehydration.
There are some other reasons of dehydration, such as an illness. Fever, sweating, diarrhea, or continuous vomiting are the main diseases that are the cause of dehydration.
Which people are at high risk?
Anyone of any age can become the victim of dehydration. Below is a small list of certain groups that are particularly at high risk.
Infants and small babies
They are really sensitive as they have less power to resist, are very sensitive, and have very low weight, and even if they lose small amounts of fluid, it can become dangerous for them.
Old age people
Older people, due to their daily routine they even don’t know that they are becoming a victim of dehydration, and they need to keep drinking enough water and other fluids to keep their water level.
People who are sick, or have a long history of medical issues which includes diabetes, Stomach problems or alcoholism.
Athletes can also lose a big amount of their body water when they exercise for a long-time period or when they are participating in a game.
Sport the signs
Sweating, urinating, and even breathing all cause significant water loss, which is why it’s so important to replace the water each day, or you’ll become dehydrated. In the long run, chronic dehydration can maximize the risk of several serve health problems, including urinary tract infections, kidney stones, and constipation, etc. And you’re already dehydrated if you are starting to feel extremely thirsty.
Tips for staying hydrated on the vacation
“It is difficult to stay hydrated in the heat rather than in cooler temperatures, as due to hot weather we sweat more and we lose a huge amount of water from our body, said by certified nutritionists and trainers. So, we are in need to replace that fluid we lost in that sweating.
You don’t need to resort to sports drinks or fancy supplements to stay hydrated — plain old water is your best bet! Here are our top seven tips to help you stay on top of your H2O game.
Carry a water bottle
A reusable water bottle is a convenient, inexpensive, and environmentally friendly way to re-hydrate. Pop a water bottle into your bag before you walk out the door, so you have water on hand at all times, no matter where you are. Put it in the freezer the night before, or add some ice cubes to keep it cool.
Spice it up
If you’re bored with plain water, give it a little healthy ﬂavour. Fresh herbs, citrus fruits, and berries work a treat — so experiment to ﬁnd a ﬂavour that you love. Think fresh mint and lime, or raspberry and basil.
Leave a reminder
When you’re busy traveling, it can be easy to forget to drink water. Keep a glass of water on your desk as a gentle reminder to sip throughout the day. As an added bonus, you’ll increase your step count as you reﬁll your glass (and make regular trips to the loo!).
Make it a habit
Just woke up? Have a glass of water. How about leaving the house? Have a glass of water. Just finished a meal? Then have a glass of water! Linking a glass with daily activities is an easy way to lift your water intake.
Download an app
There are plenty of apps that prompt you to drink water at different intervals throughout the day. You can also track your intake during the day to make sure that you’re meeting your needs.
Make a meal of it
Don’t forget that some types of food can contain a large amount of water. You could try chilled soups for dinners, such as gazpacho or cucumber, or enjoy a slice of watermelon when you’re chilling out at the beach.
Use snack time
between-meal bites are a great way to get in extra ﬂuid. Try homemade ice blocks made with coconut water and fresh fruit, or a smoothie made with milk, fresh fruit, and ice.
Jump into water
Take a regular bath and take it a bit longer than usual. If you have a lake, a good swimming pool near you, then why not take benefit from it?
(Pro Tip: If you are going to take the swimming option, don’t forget to take your swimming gadgets i.e., swim caps, Shampoo For Swimmers and earplugs with you.)
Hopefully, with these little tips, you can know how to stay hydrated in the summer. If you have any good ideas, please do share with us using the comments section below. Don’t hesitate to like and share the article with others if you find it useful for you. Thank you.