One litre lemon-water in the morning, keeps hydrated throughout the day.

New Delhi | Health Live

North India is in under the grip of the summer season, mercury levels are reaching above 40 degrees easily. Heat waves and humidity can affect the human health adversely, in some cases it could stake life in danger.

Water is a most important source of nutrients but usually neglected in daily life. Excessive heat with humidity and less intake of water may cause dehydration which can result in heat exhaustion, dizziness, headache and fainting, heat stroke, including high body temperature and unconsciousness.

Dr. Vivek Bindal (Bariatric Surgeon), Sir Ganga Ram Hospital suggested life-saving tips to avoid dehydration and keep the body hydrated in this scorching summer. Dehydration can affect the persons of all ages but especially to those who have excessive exposer to the sun like people working in field jobs, sales and marketing, people working outside, it also affects to persons working in offices for long hours.

Dr. Vivek said due to dehydration body losses frequent fluids and electrolytes. A balance of different electrolytes is vital for healthy function. He suggests increasing intake of water and salted lemonade to maintain the electrolytes and fluids in the body. Coconut water is another source of electrolytes and it helps a lot to keep body hydration.

Dehydration may increase the chances of stone, especially kidney stone which subsequently affects the urination. Special attention advised for the infants and children because they are more vulnerable to dehydration and diarrhoea.

Fresh juice without added any sugar not only provides hydration but also important nutrients to keep you active in hot weather. The packaged juices are not healthy when compared to freshly squeezed juice or fresh whole fruits. Dr. Bindal suggested to consume more water-based fruits like watermelon, strawberries, Grapefruit etc. For the diabetic patient, he suggested the controlled consumption of fruits.

Some other remedial method suggested by Dr. Vivek to keep the body hydrated

 Drinking sufficient water is the essential and first thing which need to keep in mind in order to stay away from dehydration. According to experts, it is suggested to drink about 3 to 4-litre water every day and it is advised to drink 1-litre lemonade water with a pinch of salt before stepping out. It is more beneficial for those who have direct exposure to the sun.

In summers, it is advisable to avoid diuretics drinks and spicy food. Diuretics drinks like coffee and cola increase the production of urine. Spicy foods not only cause acidity and heartburn but it also contributes to loss of body fluids by increasing the internal body temperature.

Exercise is basic and regular need of the body to stay fit, but in summer’s excessive exertion needs to avoid to keep himself hydrated. Instead of extreme exercise, it is advised to practice yoga and light walk. Yoga is relaxing and has the ability to calm down the nerves that signal excessive sweating due to increase in external temperature.

The intake of potassium-rich foods like bananas, pineapples, sweet potatoes, coconut water and mangoes should increase in the diet to level electrolytes in the body. Dehydration means not only loss of water, the body loses a huge amount of electrolytes. Intake cigarettes and alcohol can also accelerate the process of dehydration, it is better to avoid them.

Stay indoors to avoid direct exposure to the sun, if it is not necessary to go out. Choose lighter shades of clothes while going out in the sun. Wear loose fitting pants, preferably cotton. It will help you to keep the body cool and sweat less.

These small precautions and change in food habits can make a difference in this summer to combat heat and humidity.