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Talha Amin- July 15, 2025
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Summer is quite a challenging season for every living being on Earth. The need for hydration increases as the temperature rises in the summer. In the summer, due to increased temperatures, the body loses fluids through excessive sweating.
Dehydration is a physiological state in which the loss of body fluids is more than the intake of fluids. It is associated with an electrolyte imbalance.
It is essential to keep your body hydrated for several reasons, including helping your brain to function properly, removing waste from the body, transporting nutrients to cells, and regulating body temperature.
Signs or Symptoms of Dehydration:
Some common signs or symptoms that can indicate your body is dehydrating so you can take some crucial steps to prevent your body from dehydrating. Here are these signs:
- Thirst
- Dry Mouth
- Reduced Urination
- Headache
- Fatigue
- Dizziness
- Flushed Skin
- Dark Urination
Thirst and dry mouth are the most common symptoms of dehydration. When your body is dehydrated for a long period of time, then symptoms like reduced urination, headache, and dizziness can appear.
Prevention Of Dehydration:
Dehydration becomes manageable when you know what preventive steps are to be taken to reduce the risk of dehydration in the summer. Here are the six best ways to prevent dehydration in the summer:
1. Increasing Water Intake:
The primary solution for dehydration is drinking a lot of water, which helps maintain balanced body fluids, even when you are not thirsty. It is common advice to drink eight glasses of water daily, but in the summer, you can drink more water to prevent dehydration.
Carrying a water bottle when going outdoors in the heat can reduce the risk of dehydration.
2. Using Electrolytes Drinks:
Dehydration does not mean you only lose water in your body. You lose important electrolytes like sodium and potassium along with water due to sweating, which are necessary for your body to function properly.
You can replenish your lost electrolytes by drinking Oral Rehydration Solution (ORS), which is a mixture of salts, sugar, and water. It is easily available in pharmacies. You can also use sports or electrolyte drinks when needed.
3. Eating High Water Content Foods:
Eating foods with high water content can be an simple, natural, and efficient way to prevent dehydration. In the summer, many varieties of fruits and vegetables have a high content of water. They not only keep your body hydrated but also provide other therapeutic effects.
So, to prevent dehydration, go for foods with high water content that are easily available in summer, such as:
- Watermelon (تربوز)
- Cucumbers (کھیرا)
- Strawberries (اسٹابری)
- Cauliflower (گوبهی)
- Tomatoes (ٹماٹر)
- Peaches (آڑو)
- Zucchini (توری)
- Lettuce (سلاد)
4. Take Cool Showers:
To maintain the body’s temperature at a normal setpoint, you must shower twice a day. This helps cool the body and reduces the need for excessive sweating.
You can also reduce the body temperature and sweat by using cooling towels.
5. Stay Indoors & At Ventilated Spaces:
Everyone has to go outside for work, but unnecessarily going outside in the summer heat will dehydrate the body. Your body will sweat a lot to maintain its temperature.
So, it is necessary to stay indoors when the heat is at its peak from 11:00 AM to 4:00 PM. To keep yourself safe from the heat, you should wear a hat or an umbrella. Even in the house, you should be in a well-ventilated and cool space.
6. Avoid Energy-Consuming Activities:
Your body uses a lot of energy when you are doing some vigorous activity in the heat and can dehydrate quickly. Avoid intense physical activities like workouts or other physical activities during peak heat times.
Rest, hydrate, and save the hard work for cooler hours.
Other Preventions:
There are things you have to avoid preventing the body from dehydration. These are:
- Avoid Spicy Foods
- Limit the use of diuretic medications (If necessary)
- Avoid Alcohol and Beverages
- Limit the Salt Intake
- Avoid Caffeine-Based Drinks
- Limit the use of tea
Severe dehydration can be threatening and fatal for your body. So, in this case, you should consult your doctor or visit a pharmacist.
Conclusion:
Summer can be manageable with just a few conscious habits like drinking water, eating wisely, and avoiding excessive sun exposure, allowing us to enjoy the season safely and comfortably while staying hydrated.
Stay hydrated, Stay healthy!
