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5 Proven Keys to Staying Hydrated


Staying Hydrated

Hydration simply means the absorption of water by something, in this case it would be the body.  There are a lot of benefits of staying hydrated, that is, having a good amount of water in the body. Hydration helps improve your mental and physical performance, improves temperature regulation, cardiovascular health, energy levels, digestion and a lot of other things.

 Not having enough of water in the body would mean the deficiencies of the benefits mentioned above as well as other ailments, including sudden death.

How do we ensure that we are hydrated at all times?

1. Don’t get thirsty before drinking water

It is healthy to drink water daily. As a habit, you should drink a glass of water every morning before you step out. While plain water can be boring at times, you can add flavours to your water to make your drinking “interesting.” You really don’t have to wait till you are all very thirsty before drinking water. That you’re thirsty is already a sign that you’re dehydrated.

2. Include water-rich food in your diets

Vegetables, fruits, watermelons, radishes, tomatoes etc, are some food that are very rich in water. Constant consumption of water-rich foods is a guarantee that you would always stay hydrated.

3. Avoid staying out in the sun

As much as you can stay indoors on very hot days. Do not wear black clothes on such days, as black clothes tend to absorb heat. Stay in a fully air-conditioned room, you can walk down to centres with air-conditioning if you can’t afford one. If you must go outside, make sure you use an umbrella and don’t wear thick clothes.

4. Dress for the weather

Wear light and loose-fitting clothes that allows enough air into your skin. As earlier said, avoid black and dark clothes as they readily absorb heat. A sunshade to protect your eyes, and a large wide-brimmed hat to keep your head and shoulders covered would go a long way to keep you hydrated. Use a lot of sunscreen to prevent sunburn. Be as light as possible. Avoid carrying big bags and backpacks, as these can cause excess sweating.

5.  Identify signs of dehydration

Be on the look out for the signs of dehydration:

·         Bad breadth

·         Muscle cramps

·         Fever or chills

·         Fast heartbeat

·         Irritability

·         Not urinating despite steadily drinking water

·         Darker-than-usual urine

·         Fatigue

·         Dry mouth/skin

·         Drowsiness

·         Feeling thirsty

·         Dark yellow and strong-smelling urine

·         Dizziness or light-headedness


Dehydration can occur often when one is suffering from certain ailments such as;

·         Diabetes

·         Diarrhoea

·         Heatstroke

·         Over-sweating

·         Diuresis

When you experience these symptoms or if you have any of these ailments, it is a sign that you might be losing too much fluid and you need get back the sugar and minerals that you have lost.

Try out a pharmacist for proper medication on rehydration sachets that you can add to your water. Your pharmacist should be able to prescribe the right medications suitable for you or your kids.

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