During hot weather it is very important to stay hydrated. Extreme temperatures increase fluid needs, and not consuming enough can dehydrate you. Dehydration can make you feel fatigued and dizzy; short-term memory loss or confusion; humor changes such as increased irritability or depression.
Drink a lot of water
On warm days you should try to drink plenty of water even when you are not thirsty. Thirst is one of the main signals that alert us when our body runs out of water, however, some conditions can affect thirst.
You should not depend on thirst, since according to the Harvard School of Public Health, even mild dehydration can produce negative symptoms, with only a 2% water deficit.
During the heat wave, fill your refrigerator with cold water and freezer with ice. When you are outside, take a bottle of water with you.
Watch the color of your urine. Darker urine is a sign of dehydration.
Moisturizing foods
You can not only hydrate with what you drink, but also with the foods you include on your plate. Some foods are high in water content, they provide you with electrolytes and nutrients. In addition to hydrating you, they also calm your appetite.
Among the most hydrating foods are watermelon, cucumbers, celery, zucchini, strawberries, spinach, and soups.
Drink cold drinks and eat smaller cold meals, like salads and fruits.
Drinks to avoid
Avoid alcoholic, hot or sugary drinks. These types of drinks can make dehydration worse. Coffee and tea give you water, but they are also diuretics; they are not as hydrating as a glass of water. A cup of coffee would count as half a cup of water.
Other recommendations for the hot season
Keep food out of the danger zone, between 40 ° F and 140 ° F bacteria can multiply rapidly. Refrigerate food within one hour of cooking. Thaw food in the refrigerator.
Use the oven as little as possible to avoid increasing the heat in your kitchen.
At home, spend time in the coolest part. If possible, open your windows at night to let in fresh air.
Keep your body cool by wearing loose-fitting clothes in light colors, preferably made from natural fibers such as cotton.
Avoid being outdoors between 11 am and 5 pm To go outside, use sunscreen; you can wear a hat.
Do exercise and household activities mainly in the morning, when it is cooler.
To keep your body cool, when you feel very hot, place wet towels on your arms or neck, you can also place your feet in cold water. Take cold baths.
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