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Summer has just arrived, bringing summer heat, which can affect bodily functions, homeostasis, and electrolyte levels. Plus, the high temperature can cause dehydration and heat-related illnesses like hot flashes, heat exhaustion, and heat stroke if you're out in the Sun often.
Therefore, proper hydration is very important for the human body as it helps regulate body temperature, maintain electrolyte balance, eliminate body wastes and toxins, assist in the transfer of nutrients to the cells, prevent dehydration, and replenish water loss from the body in the form of sweat. To help you stay away from any heat-related ailments, Slurrp interviewed Avni Kaul, a practising dietician and nutritionist and the Founder of Nutri Activiana. Why don’t you try to incorporate a few changes in your lifestyle and stay hydrated for longer hours?
Regular Water Intake
Consumption of water is essential for maintaining good health. Try to drink plenty of water. According to the Dietary Guidelines for Indians given by the ICMR-NIN Expert Committee (2024), a healthy adult should consume at least eight glasses of water (2 L) daily. You can set reminders for drinking water or keep your bottle separate, aiming to finish it during the day. You can also keep track of your hydration status through a smartphone app. You can try to drink one glass of water per hour at work. In this way, if you work 8 hours a day, you can drink only eight glasses of water during working hours.
Drink More Fluids
If you don’t like the taste of plain water, you can add a flavour of your choice to increase your water consumption. You can try infused waters of lemon, watermelon, mint, orange, apple, cucumber, etc.
The ICMR-NIN Expert Committee also recommended refreshing options like buttermilk, tender coconut water, lemon water, etc., as beverages in hot weather. These choices, with their natural coolness, are a great way to stay hydrated and avoid synthetic soft drinks and carbonated beverages. The committee suggested minimising the consumption of sugarcane juice as it is high in sugar (13-15 grams/100ml).
Add Vegetables To Your Plate
Besides this, you can also try incorporating hydrating food items or ingredients into your diet. As per the Indian Food Composition Table (IFCT) (2017), most green leafy vegetables have a good moisture content ranging from 70–93gms/100gms. Other vegetables have a water content ranging from 74–93gms/100gms, and most Root and Tubers also have a water content ranging from 69 in yam and sweet potato to 89gms/100gms in Radish.
Water-Rich Foods
Some of the most hydrating water-rich foods that you can include in your diet to fight the summer heat are as follows:
Coconut Water
Tender coconut water is a natural thirst quencher which keeps you hydrated. It is a source of various minerals and provides 15 Kcal/ 100ml. However, individuals prone to hyperkalaemia (in kidney & heart diseases) should avoid coconut water.
Fruits
Fruits like oranges, lemons, grapes, mangoes, pineapples, apples, pomegranates, and watermelons are not only hydrating but also rich in vitamins and minerals. The Dietary Guidelines for Indians (2024) recommend occasional consumption of fresh fruit juices (without added sugar) from not more than 100-150gms whole fruits. These fruits provide vitamins like beta carotene and vitamin C, and minerals like potassium and calcium. The guidelines also stress the importance of choosing whole fruits over juices, as they provide additional fibre.
Vegetables
Cucumbers, tomatoes, bottle gourd, apple gourd, ridge gourd, broccoli, and green leafy vegetables like spinach, lettuce, celery, etc. are some of the vegetables that not only provide vital vitamins and minerals but are also low in calories, provide fibre and have high water content and thus are suitable for hydration in summers.
Dairy Products
Milk is not just a beverage, it's a wholesome choice that is accepted by all age groups. Several nutrients required for growth and development are present in milk. All the macro and micro-nutrients present in milk are easily digestible and absorbable. Milk and its products help in hydration. Buttermilk is incredibly refreshing in summer, and curd is a good source of probiotics, which helps us maintain a good gut microbiome.
Seeds
Seeds like chia seeds become a good source of hydration when soaked in water. They absorb water and keep us hydrated during hot summers. Besides this, they are also a good source of fibre, protein and omega-3 fatty acids.
