Staying hydrated is a must in summer as water forms most of the body weight. Water ensures proper functioning of each internal organ. The body loses water through perspiration, urine, tears and breathing. Dehydration can cause dizziness, light-headedness, reduced concentration, cramps, low energy, and sluggish digestion. During summer, the body tends to lose more water due to heat and humidity.
Apart from drinking water regularly, one can try other steps to prevent dehydration. For one, cut down on high-protein foods and add more carbs. Other ways to stay hydrated in summer include adding fruits and salads to your diet.
Diet : Summer has lots of fruity options, which are also a delicious way of fulfilling the water loss.
Watermelon tops the list in terms of water content (almost 90-95 per cent). It also has nutrients like vitamins, potassium, Lycopene etc. Cantaloupe, commonly known as musk melon, is another rich source of water. Strawberries are high-fibre, low-calorie fruits that help detox the body. They are rich in water and full of antioxidants.
Apart from fruits, try watery salads. I don’t mean literally but made with water-rich veggies like cucumber. Its water content, ability to fight sunburn and nutritional value make it a perfect food to snack. Tomatoes, apart from being a great source of water, have several other health benefits such as Vitamin A and Lycopene — the first is good for your eyes and the second for your heart. Another option is Lettuce, which is also 93-97 per cent water.
Other water-rich vegetables include cauliflower. With a water content of 92 per cent, it is a great source of minerals, vitamins and also has anti-inflammatory properties. Bottle gourd is an excellent choice as 96 per cent of its content is water. Spinach, apart from its various nutrients, contains, 90-91 per cent water. If you’re adding to salads raw, make sure it is washed properly.
Many meats also consist of water. White/lean meat tends to have more water content and is also healthier as it has less fat and less cholesterol. On an average, white meat contains 69 per cent water in the raw state and this goes down to around 60-61 per cent when cooked. Try adding them to soups and broths as a way of letting the body absorb both the water content and nutrients.
Alternatives to water : If you find it difficult to drink as much water as you need in summer then try these options. Coconut water is a natural energy drink, as it is full of electrolytes. Another good drink is lemonade/lime water, which helps maintain body’s acidic level and also offers a load of Vitamin C. Add some mint to the lime water for a refreshing twist. Fruit juices are also a tasty way of keeping yourself hydrated. But go for freshly made juices rather than packaged ones. Also ensure that the water is clean and don’t add extra sugar. Those who like milk can drink the low-fat or skimmed variety.
Neeraj Mehta is a fitness expert, nutritionist and director, GFFI Fitness Academy.
neeraj.gffi@hotmail.com
