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With the regional centre of the India Meteorological Department (IMD) in Bhubaneswar issuing a red alert for several districts of Odisha and warning people about severe heatwave conditions over the next two days on April 26 and 27, health experts have devised a set of guidelines to follow to avoid heat-related illness.
As we all know, water accounts for up to 60% of our bodies. We regularly lose water through our skin, urine, feces, and sweat, even when breathing. Along with other tasks, the body requires water to drain toxins from essential organs and transport nutrients to cells. Dehydration can stress the body, causing weariness, light-headedness, or pounding headaches as the body loses the ability to cool down properly. Sufficient water intake is the best option to keep dehydration at bay.
Tips to stay hydrated:
Drink a glass of water first in the morning- This gets your metabolism running and gives you an energy boost. Avoid drinking water right before bed if you struggle with nocturnal urination or heartburn.
Invest in a fun or fancy water bottle- A good water bottle can serve as a visual reminder to drink more water throughout the day. Certain bottles have marked measurements for tracking intake or have words of encouragement printed on the side as water levels go down.
Use alarms or notifications to your advantage- Set alarms or notifications on your smart devices as reminders throughout the day. For a mental boost, set your Alexa or Google device to remind you along with verbal, positive encouragements.
Focus on your body’s signals- Be mindful of whether your body is thirsty or hungry. Sometimes we overeat because we mistake thirst for hunger.
Drink a glass of water before each meal- It will help you stay hydrated, help your body digest food better and help you feel full faster.
Add calorie-free flavouring- Try fruit or vegetable infusions in your water to make it more appealing. Prepare a jug in the refrigerator to infuse overnight to make filling your water bottle in the morning easier. Pick up a water bottle that has a built-in infusion basket for flavour on the go.
Check the colour of your urine- Some people check the colour of their urine throughout the day to ensure it is clear or light-coloured. Dark yellow urine may be a sign of dehydration for some.
Swap high-sugar drinks for sparkling water or seltzer- Not only will you cut back on unnecessary sugar, but you’ll be adding to your water intake.
Set a daily goal- A simple daily goal can help you stay motivated and work towards maintaining a healthy habit.
Make it a challenge- Ask your friends to join you in a healthy competition to see who meets their daily goals regularly.
Say no to caffeinated beverages – Drinking iced tea or caffeinated sodas counts toward liquid intake. However, because of the diuretic effect of caffeine, these beverages may cause an increase in water loss through the urine. Especially when exercising or spending extended time in the sun, water is still the best overall choice to keep hydrated. Energy drinks are not a viable option for hydration, due to the high caffeine content.
