Having good hydration is essential regardless of the time of year. Our body is made up of between 65% and 70% water, which plays an extremely important role in carrying out vital chemical reactions, such as absorbing nutrients, regulating our body temperature and facilitating cognitive processes, among many other tasks. .
However, in the middle of February and with the high temperatures that summer brings, it is common for us to lose more fluids and electrolytes through perspiration, which makes us more prone to dehydration. Classic symptoms of lack of water in the body include: lack of appetite, dry mouth, fatigue, difficulty concentrating and headache.
On the other hand, the benefits of good hydration are multiple, for example, generating adequate digestion and absorption of nutrients, ensuring that the kidneys properly fulfill their function of eliminating waste through urine, keeping the brain alert thanks to the reception of oxygenated blood to the cells and maintain the softness of the skin and its elasticity.
Usually, the recommendation for an adult is to drink on average between 6 to 8 glasses of water daily, which can even reach 12 in the case of people who engage in intense physical activity. In addition, it must be taken into account that tea, coffee, carbonated liquids, sugary drinks and juices do not replace water, since as they contain different components, the body often cannot absorb the liquid correctly.
For this reason, Sodexo nutritionist and Coordinator of the Equilíbrate Program, Elizabeth Luna, gives some tips on how to have good hydration in summer, especially for those people who have difficulty consuming pure water:
- Incorporate pieces of citrus fruits or herbs: One way to make drinking water more attractive without altering its correct absorption is to add slices of grapefruit, lemon or orange and refrigerate it. Another alternative is mint leaves, sage or another natural herb, which can be added directly to the water or through ice cubes.
- Always go out with a bottle of water: Having it on hand makes it easy to remember your intake, especially on busy days where we may move around a lot and continually lose fluid.
- Drink water even if you are not thirsty: The ideal is to anticipate this sensation, since feeling thirsty is part of one of the symptoms of dehydration. Therefore, it is recommended to drink water regularly throughout the day.
- Consume fruits and vegetables: Foods such as cucumber, papaya, watermelon and tomato are rich in liquids and have important nutritional value, which can be served as a smoothie or salad.
- Download applications or have alarms that monitor water consumption: There are more and more technological alternatives, such as cell phone applications or smartwatches, that can help us regulate our consumption during the day, until it becomes a habit.
- Drink a glass of water before and after each meal: Another way to incorporate the habit is to drink a glass of water (200ml) before and after breakfast, lunch, eleven and dinner, this will also help you meet the minimum recommended amount of water per day.
Following these simple recommendations can generate a big long-term change in how we feel about our body, being more active and hydrated.
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