We have heard it over and over again: “we need to drink at least two liters of water per day.”
While this statement holds true throughout the year, it is even more important during hot and humid periods when we sweat and lose fluids. In fact, water constitutes about 65% of our body, and even a slight loss of hydration can compromise vital functions of the body such as thermoregulation and digestion.
Maintaining optimal hydration in summer helps the body stay healthy. In this article, we will see how and how much to drink, along with some practical tips to stay efficient and in shape through the simple act of drinking.
Hydration in summer: the correct method
Typically, the sensation of thirst works like this: you don’t drink for a long time. Suddenly, you feel dryness in your throat, maybe accompanied by some physical and mental fatigue. You’re sweating, and you finally remember that you haven’t had anything to drink for several hours.
So, you rush to the refrigerator, open the door, grab the icy bottle, and start gulping down water as much as you can. Well, this is the worst method to hydrate yourself. 10 tips for proper hydration in summer
The correct method of drinking is: little by little and more frequently.
This is crucial to avoid causing thermal shocks to the digestive system, especially after prolonged exertion. Drinking water or beverages that are too cold can cause stomach cramps and excessively dilute gastric juices, hindering digestion and increasing blood pressure.
Drinking in small amounts, away from meals and upon waking up, is the best way to restore proper hydration.
Special attention to the elderly and athletes Let’s pay attention to the elderly: due to their reduced perceptual capacity, they are the ones who often forget to drink, especially in summer. They should consume fluids even before feeling thirsty.
A separate note for athletes: engaging in physical activities requires the consumption of at least three or four liters of water per day.
Water serves more than just keeping us hydrated
Thinking that water is only “that thing that keeps us hydrated” is incorrect. In fact, proper hydration also helps maintain the right body temperature, regulate the digestive process, and prevent heat strokes.
Moreover, being dehydrated can worsen our health condition in various ways, such as:
- Promoting kidney stones, especially in summer.
- Lack of energy and muscle weakness.
- Loss of concentration.
- Irritability and mood swings.
- Dry mouth.
Tips for proper hydration in summer Here is a list of useful and practical tips to maintain proper hydration in summer:
- Always keep a water bottle with you. Having it nearby will help you remember to drink.
- Drink often but in small sips, without waiting for the feeling of thirst.
- Set reminders to remind you when to drink or use apps that perform this function, such as WaterMinder, Aqualert, and Water Reminder (all available on iOS and Android).
- Prefer water and beverages at room temperature or at least not too cold.
- Consume fruits and vegetables rich in water, such as tomatoes and cucumbers, or peaches, melons, and watermelons.
- Remember to use the right sun protection before diving into the sea or pool to avoid unpleasant burns, erythema, and massive loss of fluids.
- Infusions, caffeine-free herbal teas, juices, freshly squeezed juices, and unsweetened fruit juices are excellent alternatives to water.
- Avoid consuming tea, coffee, beer, wine, spirits, and sugary drinks. These are all beverages with a high dehydrating power (in addition to being harmful to the body).
- Wear lightweight and light-colored clothing (made of cotton) to counteract the heat.
- Enhance water with lemon juice or natural Ti.nyou herbal teas.
A refreshing herbal tea for every need
We know that drinking can be challenging, especially when it becomes a duty and we can’t seem to swallow it down.
The best way to make the hydration moment less burdensome is to enrich your water with natural Ti.nyou herbal teas.
Each herbal tea has been formulated for a specific need, so you can stay hydrated and, at the same time, regain your shape: slim down, reduce bloating and heaviness, regulate metabolism, and lose weight. Choose the Ti.Sana that suits you best by visiting the Ti.nyou online shop.
