Hi all, I hope you have all had a fantastic week and are enjoying the weekend resting or spending time with your friends and loved ones. For today’s topic, I want to look at how to stay hydrated in the hot season. In Malaysia, hot and humid days are common and it is very important to know how to prevent dehydration, especially if you spend plenty of time outdoors or exercising!
Water
Naturally, water is the most important nutrient you need to stay hydrated. Our body mass consists of up to 75% water, and is essential to ensure regular blood circulation throughout the body. It also acts as a solvent for crucial biochemical reactions, supplying nutrients to the body as well as removing waste.
 |
| Water is the most important aspect of staying hydrated (pic from orchardproject.ch) |
Water also helps to maintain your body temperature, which is especially important when your temperature and metabolism rises during exercise or strenuous activity. It prevents heat stroke as it carries the heat away from internal organs, with the heat travelling to your skin and causing you to sweat instead.
Stay Hydrated!
It goes without saying that you should drink enough water to ensure you are not thirsty! However, there is no need to go overboard and drink too much water either. You can monitor your fluid loss by checking the colour of your urine – it should not have a strong odour or appear too cloudy, and should be a pale yellow colour.
If possible, try to consume at least five cups of fruits and vegetables per day as well. This also helps to improve your health as it contains varying amounts of water as well as the important nutrient potassium.
 |
| Fruits and vegetables have high amounts of water in them (pic from flanderstoday.eu) |
If you do not exercise, it is probably sufficient to just maintain a healthy fluid intake, which does not simply have to be water. Juice, tea, coffee, soup and others can also help to ensure you remain hydrated, although naturally, water is still the best option. However, do not take alcohol into consideration as it actually causes dehydration!
For those that do maintain an active lifestyle, be sure to be fully hydrated before you begin your exercise or activity.
 |
| Be sure to be fully hydrated before exercising! (pic from examiner.com) |
Exercising for more than an hour under the sun or in hot temperatures will lead to a loss of electrolytes. In addition to water, you can also consume a sports drink which contains electrolytes and between 6-8% of carbohydrates. This can help to prevent low blood sodium levels, as this dilutes your blood, which can lead to impairment, or in very severe cases, death. You can also consume savoury foods in a light meal before exercising,
The fluid and sodium losses can also be replaced by eating watery foods that contain sufficient amounts of salt and potassium, for example soup and vegetable juices. Orange juice is also high in potassium, but be sure to use it as a supplement for water and not a replacement!
Until next time, stay healthy!
We value your privacy and would never share your information.
