Before hitting the beach and enjoying the outdoors, avoid one thing that might ruin summer fun—dehydration. The lack of sufficient water in the body, symptoms of dehydration include dry mouth, urine that is darker than usual, fatigue, and headache.
“If not taken seriously, dehydration can cause irritability, exhaustion, lack of concentration or even death. Aside from drinking lots of water and wearing lightweight clothes, snacking on food that keeps the body cool decreases your chance of being dehydrated,” shares MediCard Philippines president Dr. Nicky Montoya.
Here are five tips to beat the summer heat:
Drink lots of water. Your body depends on water to survive. As the weather gets really hot, water keeps your body from overheating. Daily water intake depends on the person, as different people need different amounts of water to stay hydrated. It’s recommended to drink 6 to 8 glasses of water each day. Dr. Montoya suggests putting fresh lemons, limes or cucumber in your water for a more refreshing and healthier drink.
Eat hydrating snacks. Aside from drinking water, you can also beat the summer heat by snacking on hydrating foods such as cantaloupe, pineapples, fruit popsicles, and yogurt. You can also try fruits in season such as mangoes and watermelon.
Wear light-colored and lightweight clothes. Summer season calls for lighter clothes! Lightweight and light-colored clothes insulate and reflect the sun’s heat from the body to help you stay cooler. Clothes made of cotton and linen are the ideal conductor of heat since cotton is breathable material while linen absorbs sweat and then quickly dries.
Avoid alcoholic drinks and caffeine. Alcohol and caffeinated drinks such as coffee may pull water from the body, increasing the risk of dehydration. Also, alcohol lessens the body’s production of an anti-diuretic hormone, which is used by the body to reabsorb water.
Stay out of the sun between 10 a.m. and 2 p.m. The best time to head inside and let your body cool down at the comfort of your own home is between 10 a.m. to 2 p.m. as temperatures and UV rays are at their highest. Dr. Montoya advises to stay out of the sun during these times to avoid dehydration.