Whether you’re an athlete, a weekend warrior or just want to take better care of yourself, staying hydrated is essential to a healthy body and especially during the summer months.
Many of us spend our summer soaking up the sun. Kids are out of school, outdoor sports are all around us and people are enjoying warm-weather activities.
However, spending a lot of time outside can be bad for your health, especially in Oman.
Aside from the heat, dehydration is another factor to consider.
Most people know that water is critical for your health. What you may not know is that fluid makes up about 55 to 65 per cent of your body. Many may be surprised to know that losing only four per cent of your body weight – roughly the equivalent of riding a bike for three hours in extreme heat without rehydrating – may cause you to faint.
The following simple tips from Dr Ralph Holsworth, the head of clinical and scientific research for Essentia Water (a brand of bottled alkaline water) should help keep you hydrated.
- Sip with purpose
When you drink too much water at once, it passes through your system too quickly and fails to go to the kidneys. This can lead to dehydration despite the amount of water you may be drinking. Drinking too much water can also cause cramping, as well as bloating and stomach pains due to the loss of electrolytes. Aim to take a sip of water every 15-20 minutes when you’re playing sports or when it’s hot outside and you should be right on track.
- Aim to drink three litres a day
The age-old eight-glasses-a-day rule doesn’t always suffice in the hot summer months. People should try to drink 12 glasses a day, especially if they are planning on working out, playing sports or spending excessive amounts of time in the sun. A good trick to know if you’re drinking enough water is to keep your urine the colour of straw (or transparent yellow).
- Bring water with you
Spending more time out of the house often means less easy access to water. When you leave for a day at the beach, make sure you throw enough bottles of water in your beach bag to last throughout the day. Keeping a case of water in your car is another way to ensure you’ll always have water on hand..
- Limit sun exposure
Not shielding yourself properly in the sun causes you to sweat more, which can lead to quicker dehydration. Wearing cotton clothes that are breathable in the heat, and a hat that covers your ears will help protect you from potentially dangerous health issues such as heat exhaustion.