As summer temperatures hit a high, here’s how you can keep yourself hydrated.
*Always carry a water bottle, and if you have a desk job, keep one at your desk. If you have a bottle within arm’s reach, you'll be able to sip from it effortlessly throughout the day.
*When you're feeling frazzled or hazy, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. It's a simple, healthy way to snap out of a midday slump.
*Sip on a mug of herbal tea every evening. If you make this a habit, you'll add an extra cup of fluid to your tally every single day. On top of that, this relaxing ritual is a wonderful way to de-stress at the end of the day.
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*Eat a diet rich in whole foods. By eating water-rich foods like vegetables, fruits, and yogurt, you'll automatically up your fluid intake. On the other hand, processed snack foods like chips, crackers, and baked goods have minimal water content.
*Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.
*For short-duration (less than 60 minutes), low-to-moderate intense activity, water is a good choice to drink before, during and after exercise.
*Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and 6 percent to 8 percent carbohydrates. This prevents "hypernatremia" (low blood sodium), which dilutes your blood and could also lead to serious impairment and death.
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*Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover.
Q&A Courtesy Bipasha Das, a certified health coach and nutritionist. She runs a diet and wellness clinic ‘Sugati’. She has been awarded Most Recommended Nutritionist of the Year 2018-19 by Brands Impact. She has worked with top hospitals, and is a life member of the Indian Dietetic Association and on the panels of renowned corporate houses like Ericsson, GE Power. Bipasha is working with Municipal Corporation of Delhi - Public Health Department( South Zone) as a consultant, and creating awareness programmes on Women and Children Health, Health for Public Health Workers, Office Sedentary Workers etc.
*Answers are based on general queries. Please contact a professional for any personal treatment.
Share your queries - sugati.dietandwellness@gmail.com and poshanguru@outlookindia.com
