Hydration is most important for our bodies to function optimally. Keeping our fluid intake at its peak is crucial for our body’s functions to function properly. Our blood, which carries oxygen and nutrients to our cells, and our kidneys, which excrete waste, depends on our hydration. A well-hydrated body also ensures the mobility of our joints, lubrication of our eyes, digestion at its best, and healthy glowing skin. Fluids also help regulate body temperature and in a warm climate like ours, this is important. Water lost through sweat, urination and exercise needs to be replaced because even a slight decrease in water intake can have serious consequences.
Also read: 7 delicious drinks to help you stay hydrated during monsoons
The human body can last for 3-4 days without hydration. You know you need to cheer up when you see symptoms like headaches, lethargy, poor concentration, dry mouth, and dark urine.
While water is the best way to stay hydrated, there are many other ways to stay hydrated.
How to stay hydrated:
1. Fruit juice
Adding fresh fruit like orange slices, strawberries or lemon rings to your water bottle increases the nutritional quotient by adding all the good qualities of the fruit. Vitamin C, antioxidants, flavonoids, minerals potassium, for more complete hydration.
2. Spice up
Adding a spice to flavor your water will bring all of its health benefits to your beverage. Saunf improves digestion and prevents acidity, Zeera helps with bloating, Dhania seed helps with symptoms of hypothyroidism and ajwain helps with overall digestion.
3. Soup
Both cold and warm soups, made with fresh vegetables, are a good way to increase fiber intake from vegetables and stay hydrated. Taken between meals, it helps control excessive calorie intake while providing essential minerals, vitamins and antioxidants. Great cold tomato and cucumber soup.
4. Vegetable juices
Especially the blended ones, adding in hydration along with all the vegetable goodness. So spinach juice adds an antioxidant, Beta carotene along with Vitamin C a, another potent antioxidant. Carrots are fortified with Biotin, potassium, and vitamin A, and beets are fortified with potassium, folate, and manganese.
5. Milk
Options like skim milk, chaas, lassi – all of which are healthy additions. Although they do not contain calories, the nutrients they add to your daily meal are essential. Protein, calcium, polyphenols, phosphorus and when you choose the fortified versions, Vitamin D. When fermented to make dahi or yogurt, you also add probiotics that are important for gut health.
6. Coffee and tea
These are the perfect liquids when taken in moderation. Both add antioxidants. In fact, green tea is proven to add a lot of health to our daily diet. Both green tea and black tea are rich sources of Catechin and Theaflavins respectively. Coffee is a rich source of flavonoids that exhibit powerful antioxidant activity.
7. Traditional fresh drinks
Kanji, Bael sherbet, aam panna, sattu, and rice/ragi kanji are a great way to hydrate. They have been shown to benefit gut health, meaning better immunity. Rich in antioxidants, these drinks also exhibit cooling properties to our body. The only caveat is that one should limit added sugars.
8. Summer fruits and vegetables
They are filled with liquid. Ghiya, tori, tinda all have very high water content and add fluid to our meals. Fruits like watermelon and watermelon are 90% water. They may not be “liquids,” but whole fruits and vegetables hydrate the body, too.
Soft drinks and commercial juices and energy drinks are also hydrating, but it’s worth noting that they’re high in sugar. High in calories and devoid of nutrients, soda is not a good choice to hydrate the body. Fruit juices are prepared in the market, also with added sugar and no added nutrition. Fresh fruit juice is the better choice to make.
This summer and all year, think about drinking water to stay hydrated. As a general rule, 35 mls – 45 mls/kg per day is our body’s fluid needs on a daily basis; Make sure you drink healthy and choose the right foods.
