6 ways to stay hydrated in the summer
Not drinking enough water can put you on a path to dehydration doom
KARACHI:
Not drinking enough water because you’re getting late for work, sweating a bucket at the gym, forgetting a water bottle to sip while commuting, and steamy temps are sure-fire ways of putting you on a path to dehydration doom.
As compiled from naturallysavvy.com, greatest.com and Health magazine, here are six things you can consume or do to beat the summer heat:
1. Cucumber
The veggie has the highest water content of any solid food. It is perfect for salads or when sliced and served with hummus or eaten as a sideline with your lunch or dinner, says Keri Gans, author of The Small Change Diet: 10 Steps to a Thinner and Healthier You. If you want to pump up cucumber’s hydrating power even more, try blending it with yogurt, mint and red chillies to make a cool raita. Regularly munching on cucumbers can in fact help the body to not only stay hydrated, but also flush out toxins. “Cucumber is always refreshing and delicious any time of year, especially in the summer,” adds Gans.
2. Sports drinks and coconut water
When we sweat profusely, we lose electrolytes. These are minerals found in the blood that help to regulate the amount of water in the body. Research suggests that sports drinks, such as Gatorade, can help extend exercise and rehydrate our bodies post-workout, as they contain electrolytes, which plain water doesn’t. While a stroll in the park may not require electrolyte-replenishing, intense periods of exertion, such as running over five miles or going through a particularly intense workout, will benefit from a good dose of electrolytes. Not into sports drinks? Coconut water is your best bet.
3. Fruits
Eat your water. Many fruits are a great source of both electrolytes and fluids, albeit the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known to contain a high level of the electrolyte potassium, making them a great option for refuelling during a hot afternoon. Many of us don’t know that to stay hydrated, while keeping up electrolytes, it’s important to drink water as you munch on fruits. Garma or honeydew melon is in season and is chock-full of water, replenishing minerals and other vitamins.
4. Pay attention to your muscles
Lean muscle tissue contains more than 75 per cent water, so when the body is short on H2O, muscles are more easily fatigued and you get exhausted sooner, while working out or performing daily chores and activities. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity and anaerobic capacity) during exercise,” says health advisor and nutritionist Doug Casa. When your muscles feel too tired to finish a workout or you’re overly drained after playing with your kids, try drinking some water and resting for a bit before getting back to it.
5. Cauliflower
More reasons to nosh on homemade gobi aaloo. Don’t let cauliflower’s pale and dry outward appearance fool you. In addition to containing lots of water, this Pakistani favourite veggie is packed with vitamins and phytonutrients that have been shown to not only hydrate you but also help lower cholesterol and fight cancer, including breast cancer. A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies, such as cauliflower, was associated with a lower risk of dying from the disease or seeing a recurrence.
6. Pinch yourself
Go ahead and pinch yourself. We’re serious. Skin turgor is a term that describes the skin’s ability to change shape and return to normal or, simply put, the skin’s elasticity. Pinching your skin is an easy way to check your hydration. Using your pointer finger and thumb, simply pinch the skin on the back of your hand gently and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated. If so, please rush to your nearest water bottle.
Published in The Express Tribune, May 14th, 2015.
Not drinking enough water because you’re getting late for work, sweating a bucket at the gym, forgetting a water bottle to sip while commuting, and steamy temps are sure-fire ways of putting you on a path to dehydration doom.
As compiled from naturallysavvy.com, greatest.com and Health magazine, here are six things you can consume or do to beat the summer heat:
1. Cucumber
The veggie has the highest water content of any solid food. It is perfect for salads or when sliced and served with hummus or eaten as a sideline with your lunch or dinner, says Keri Gans, author of The Small Change Diet: 10 Steps to a Thinner and Healthier You. If you want to pump up cucumber’s hydrating power even more, try blending it with yogurt, mint and red chillies to make a cool raita. Regularly munching on cucumbers can in fact help the body to not only stay hydrated, but also flush out toxins. “Cucumber is always refreshing and delicious any time of year, especially in the summer,” adds Gans.
2. Sports drinks and coconut water
When we sweat profusely, we lose electrolytes. These are minerals found in the blood that help to regulate the amount of water in the body. Research suggests that sports drinks, such as Gatorade, can help extend exercise and rehydrate our bodies post-workout, as they contain electrolytes, which plain water doesn’t. While a stroll in the park may not require electrolyte-replenishing, intense periods of exertion, such as running over five miles or going through a particularly intense workout, will benefit from a good dose of electrolytes. Not into sports drinks? Coconut water is your best bet.
3. Fruits
Eat your water. Many fruits are a great source of both electrolytes and fluids, albeit the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known to contain a high level of the electrolyte potassium, making them a great option for refuelling during a hot afternoon. Many of us don’t know that to stay hydrated, while keeping up electrolytes, it’s important to drink water as you munch on fruits. Garma or honeydew melon is in season and is chock-full of water, replenishing minerals and other vitamins.
4. Pay attention to your muscles
Lean muscle tissue contains more than 75 per cent water, so when the body is short on H2O, muscles are more easily fatigued and you get exhausted sooner, while working out or performing daily chores and activities. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity and anaerobic capacity) during exercise,” says health advisor and nutritionist Doug Casa. When your muscles feel too tired to finish a workout or you’re overly drained after playing with your kids, try drinking some water and resting for a bit before getting back to it.
5. Cauliflower
More reasons to nosh on homemade gobi aaloo. Don’t let cauliflower’s pale and dry outward appearance fool you. In addition to containing lots of water, this Pakistani favourite veggie is packed with vitamins and phytonutrients that have been shown to not only hydrate you but also help lower cholesterol and fight cancer, including breast cancer. A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies, such as cauliflower, was associated with a lower risk of dying from the disease or seeing a recurrence.
6. Pinch yourself
Go ahead and pinch yourself. We’re serious. Skin turgor is a term that describes the skin’s ability to change shape and return to normal or, simply put, the skin’s elasticity. Pinching your skin is an easy way to check your hydration. Using your pointer finger and thumb, simply pinch the skin on the back of your hand gently and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated. If so, please rush to your nearest water bottle.
Published in The Express Tribune, May 14th, 2015.