Adequate hydration is key to health care and fitness, and with the heat more than ever we must pay attention to it as high temperatures can promote fluid loss through sweating. Therefore, here are five simple tips to improve your hydration this summer.
Why take care of our hydration
Adequate hydration implies having a sufficient proportion of water in the body and this must be in balance with certain electrolytes such as potassium, sodium, chlorine, and others.
With balanced levels of fluids in the body our metabolism works better, we optimize fat burning and favor the control of body weight.
We also become more resistant to high temperatures and reduce the risk of heatstroke, among other things.
Our performance is also better if we are well hydrated, we prevent muscle cramps, fatigue, and other unwanted symptoms such as dizziness or muscle weakness.
Even at an aesthetic level we also benefit greatly if we achieve proper hydration since our skin and hair will show it as well as reduce the risk of having varicose veins and spider veins suffer from fluid retention, constipation, and other problems that negatively affect our physical appearance.
For all these reasons, it is essential to take care of hydration and more than ever in summer.
Hydration Tips For Summer
To take care of hydration is essential to take care of the intake of water and electrolytes, and all this can be facilitated with the following tricks:
Tips 1: Increase your intake of fresh fruits and vegetables.
Fruits and vegetables, especially if consumed fresh, are a great source of water for the body. But they also provide potassium and natural sodium that contribute to hydration.
Although there are many options, we always recommend choosing those with a high water content, which will also be refreshing for this summer.
Tips 2: Vary your beverages
Beverages are the main source of water in our diet and can also be a source of electrolytes.
Thus, varying beverages can increase fluid intake, so while water should be our main and usual drink, we can also turn to milk, which is very hydrating, herbal teas, or naturally flavored waters with herbs, spices, and fresh fruits.
And occasionally, we can opt for a smoothie or a fruit or vegetable juice.
Tips 3: Choose warm beverages
For better hydration, the intake of liquids is key and they are drunk in greater proportions if their temperature is between 8 and 15°C.
It seems that very cold or very hot drinks or dishes are not consumed in high proportions, while their consumption is encouraged at moderate temperatures.
Of course, a cold drink may be more palatable in summer and a hot tea in winter, but generally speaking, medium or warm temperatures are more favorable.
Tips 4: Avoid carbonated and alcoholic beverages
Carbonated beverages favor the entry of air into the body, thus distending the stomach and satiating us, preventing a greater consumption of water.
On the other hand, alcoholic beverages have a diuretic effect that does not promote hydration but rather the opposite, therefore, it is not advisable to consume them for this and other reasons that contribute to our health and aesthetics.
Tips 5: Drink before being thirsty
Thirst is already a symptom of dehydration, therefore, it is advisable to ingest fluids before it becomes present.
To do this, we recommend drinking at least one to two glasses of water at each meal and if possible, between meals, eat foods rich in water, dishes with high water content, or an infusion to not allow thirst to become present.
With these five simple tricks, you can improve your hydration during the summer and thus, protect your health and aesthetics through it.