Foods to avoid dehydration are essential for keeping you properly hydrated throughout the hot summer days. Summer tips for staying hydrated aren’t only about chugging bottles of water, they’re also about making savvy, consistent choices in your day-to-day eating to keep your body balanced and energized when it’s boiling outside. When temperatures rise and humidity increases, our bodies dehydrate more quickly than we think. 

Whether you’re headed to the office, a family picnic, or even hanging in your house with the fan blazing, dehydration can creep in, releasing its subtle grip on your body and affecting everything from your energy levels to your focus. By incorporating hydrating foods like cucumbers, watermelon, and citrus fruits into your meals, you are helping your body with its fluid levels while keeping you a bit cooler during the season.

And this is not just a matter of quenching thirst, hydration is an essential component to practically all things needed from our body, to regulate temperature, digestion and keeping your skin supple and mood resolute. In our tropical climate where the sun shines, shining at full attendance, and the air clings to your skin, proper hydration should be more of a daily routine than seasonal change.

So, how do you stay hydrated? It starts with remembering that the foods you eat are just as important as the drinks you sip. By including a mix of hydrating foods and beverages with natural electrolytes, you are preparing yourself and providing enough nutrients for your body to stay cool, nourished and vibrant throughout the entire summer.

Why Hydration Matters More in Summer

Our bodies are made up of something like 60% water, and all of our cells, tissues, and organs rely on it for optimal performance.  During the summertime, hot weather and high humidity levels require us to sweat much more than normal and may cause fluid loss at a higher rate. Therefore, it becomes much easier to become dehydrated in the summer months when we are not thirsty.

Dehydration may cause a host of problems, including:

• Dizziness or light-headedness
• Muscle cramps
• Dry lips and skin
• Fatigue and irritability
• Fast heart rate
• In extreme cases, heat stroke

It’s worth noting that dehydration can affect mental clarity as well as physical health. It can have a negative impact on even basic brain functions. It doesn’t take severe dehydration to stop us from thinking clearly, concentrating, remembering, or even getting through the day. 

The risk is even greater for kids, seniors, and chronic health issues because their bodies may not signal thirst as robustly as others. This is why it is essential to have proactive hydration through both fluids and the right foods to keep body and mind in tip-top condition in the blazing summer heat.

Signs You’re Not Drinking Enough Water

It is not always clear if you are dehydrated. Some subtle cues that your body requires additional fluid include:

• Dark yellow urine
• Dry mouth or throat
• Headaches
• Bad breath
• Constipation

Along with these common signs and symptoms, there may also be unusual fatigue or sluggishness, even though you have slept well, due to dehydration. Your skin will become dry or stay in a position and lose elasticity, and you may experience and/or strain your muscles more easily during physical activity. Also, dehydration can affect your mood, causing you to feel irritable or anxious.

If you have one or more of the signs and symptoms of dehydration, it usually means your body could use an increase in hydration. The good news is that the steps taken to increase your hydration status can often be as simple as drinking more water and eating hydrating foods that can help eliminate these signs and symptoms before they become serious.

Best Drinks for Hydration

Although water is the most apparent resource, there are many other drinks that hydrate better due to their mineral and nutrient composition.

1. Coconut Water

Nature’s sports drink, coconut water, is an excellent source of sodium, magnesium, and potassium. It rehydrates very fast and is particularly wonderful after exercise or a day outdoors.

2. Lemon Water

Put a few drops of lemon and a dash of salt into your water. Not only is it more delicious, but it also contains vitamin C and assists your body in better fluid absorption.

3. Buttermilk (Chaas)

A classic Indian summer beverage, buttermilk is refreshing and probiotic-rich. It keeps your gut healthy while providing hydration.

4. Herbal Teas (Chilled)

Iced peppermint or chamomile teas are cool, refreshing, and calming. They contain no caffeine and are great for drinking all day.

5. Aam Panna

Prepared from raw mangoes, this sour Indian beverage is great for avoiding heat stroke and rehydrating the body with a dose of essential salts and sugars.

6. Infused Water

Add slices of cucumber, orange, or berries to your water bottle. Not only does this give flavour, but it also makes you drink more frequently during the day.

Foods to Prevent Dehydration

Incorporating these hydrating foods into your everyday diet not only keeps you hydrated but it also provides essential vitamins, minerals, and antioxidants for good health. You can eat them as snacks, use them in salads and smoothies, and be hydrated and healthy with these foods. Hydration can be enjoyable and tasty if you allow the right foods to help you. 

1. Cucumbers

With 96% water composition, cucumbers are the best hydrating vegetable. Include them in salads, raitas, or just eat them raw, sprinkled with salt.

2. Watermelon

As its name suggests, watermelon is 92% water. It’s also full of lycopene and antioxidants that benefit your skin and heart health.

3. Tomatoes

Sweet and versatile, tomatoes bring moisture to your meals and are high in vitamin C and potassium.

4. Oranges

Aside from being a delicious snack, oranges contain 87% water and natural sugars, fibre, and electrolytes.

5. Lettuce

Particularly iceberg lettuce, which is roughly 96% water. Add it to sandwiches or salads to get in a little extra moisture.

6. Strawberries

Strawberries contain 91% water and are full of vitamin C and antioxidants.

7. Pineapple

Having a high water and fibre content, pineapple helps with digestion and hydration, especially after salty meals.

8. Spinach

Full of water and iron, spinach is a water-rich leafy green that promotes general well-being during warmer weather.

Hydration Tips You May Not Know

While people generally operate with the basics of hydration, knowing how to hydrate with fluids and foods, there are a few things that you may not know that will keep you at the top of your hydration game. For instance, drinking water that is at room temperature can actually be more advantageous than cold water because the body can metabolize room temperature water quickly. 

Similarly, if you add a pinch of sea salt, or maybe a splash of coconut water, to your water, you can replenish your electrolyte balance with the previous processes being undertaken by your body to avoid dehydration. Lastly, drinking water throughout the day rather than drinking huge amounts at one time keeps all the dehydrated cells of your body hydrated while your body absorbs your fluids.

Don’t Wait Until You’re Thirsty

By the time you feel thirsty, you’re already at a mild deficit of hydration. Get used to sipping water throughout the day.

Eat Salt in Moderation

Excess salt can cause the body to store water in its own way. Choose “lightly salted” foods and balance them with water-containing foods.

Avoid Excess Caffeine and Alcohol

Both caffeine and alcohol are diuretics and will compound the water we are losing. If you like caffeine or alcohol, then remember to drink extra water.

Time Your Water Intake

Drink a glass of water at the start of the day and drink small amounts of water before meals. Avoid having large amounts of water immediately after meals to aid in digestion.

Hydration for Different Age Groups

For Kids

Kids are usually so busy having fun that they forget to drink. Provide water-rich foods often–watermelon, fruit popsicles, and cucumbers are great choices.

For Adults

Those working in offices need to have a water bottle handy in their office and sip at regular intervals. Infused water is a great way to keep it fresh and enjoyable as a habit.

For Seniors

Seniors feel thirst less often than younger individuals. There are lots of other foods that provide water, such as soups, broths and juicy fruits, that they can consume to help with hydration.

Summer Meal Plan Ideas for Staying Hydrated

Breakfast

• Smoothie with watermelon, yoghurt, and mint
•  Overnight oats soaked in milk with fruits
•  Fresh, unsweetened orange juice

Lunch

• Cucumber-tomato salad with lemon dressing
•  Lauki (bottle gourd) curry with rice
•  Glass of chaas or infused water

Snacks

• Fruit bowl (pineapple, berries, watermelon)
•  Coconut water (or lemon water)
•  Chilled herbal tea with mint

Dinner

• Light soup (tomato or spinach)
•  Steamed vegetables
•  Raita made with cucumber and mint

Bonus: Make Hydration Fun

• Utilise colourful bottles and straws to make drinking water more appealing (especially for kids).
• You might try to download a hydration tracking app or set hourly reminders on your phone.
• Put yourself, or your family, in a position to be accountable for daily water challenges.

Common Myths About Hydration

“You only need to drink 8 glasses of water every day.” 

Not quite right! Your hydration requirements are affected by age, level of physical activity, diet, and environment. And let’s not forget food as another source of water intake. 

“Thirst is the best indicator of hydration.” 

By the time you experience thirst, you may have already had a mild level of dehydration. It is better to consume water and fluids regularly. 

“Only water hydrates.” 

Fruits and vegetables and tea, and some soups are also significant sources of water intake and provide hydration.

When to See a Doctor

If you have atypical fatigue, dry mouth, dizziness, or confusion despite adequate fluid intake, you may have cause for worry regarding dehydration or other health issues. Always follow up with a medical professional when in doubt.

Conclusion

Staying hydrated during summer doesn’t have to be boring or uninteresting. You may not realize it, but combining your fluids with foods that are high in water content, like fruits and vegetables, is a great way to stay cool while having energy all summer long. 

If you’re not sure how hydrated you are or have other health issues, please know we have professionals and experts available to help you at Apollo Clinic, Guwahati! 

Come see us for personal advice on staying hydrated and healthy this summer! Contact us at +91-9085612000 for an appointment!