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Summers in India are hot, humid, and dehydrating. Water helps the body stay cool and hydrated. Optimum water intake during the hot summer months in hotter regions of the country is the key to survival. This blog will delve into the medical facts surrounding the importance of water intake and staying adequately hydrated to ensure a healthy and enjoyable summer season.
Synopsis
How Does Your Body React to Dehydration?
Water is 75% of body weight in small children and 55% in older people. Not having enough water during hot summers can easily dehydrate the body. When faced with dehydration, the human body responds in a few ways as a signal to increase your water intake. These signals include:
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Decreased Urine Output
The kidneys, first and foremost, detect dehydration in your body. These bean-shaped organs respond by reducing urine production and concentrating the urine to conserve water. But, it happens at a higher expense of energy and, more importantly, this puts a strain on the kidneys with more wear on the tissues of this vital organ. Therefore, during hot summer days, decreased urine output is an early indicator that our bodies need more fluids.
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A sensation of Thirst
Thirst is a delayed response and serves as a secondary signal for dehydration. Waiting until we feel thirsty may mean we are already overdue for rehydration. It's crucial to be proactive in staying hydrated rather than relying solely on our sense of thirst.
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Rise in Body Temperature
The body loses water through sweat to lower the body temperature in hot conditions. Evaporation of this sweat aids in cooling the body. If water lost via sweat is not compensated with an increase in fluid intake, a hypohydration state occurs along with a rise in body temperature.
Consult our internal medicine hospital in Whitefield if you want to learn more about how does dehydration affect the body.
What Are the Effects of Dehydration?
The dehydration of the body affects human physiology, resulting in the following:
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Physical performance: The role of hydration, especially for people with high physical activity, like athletes or military personnel, is important. Often during athletic events, athletes lose 6–10% of body weight in sweat loss and can get dehydrated if not replenished. Also, a decrease in physical performance correlates with dehydration.
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Cognitive performance: Disruption of mood & cognitive function can be seen with mild dehydration, especially in very young & very old living in hot climates or involved in vigorous exercises.
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Delirium: Dehydration is linked to confusion and disorientation in elderly and sick people.
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Headache: Dehydration can cause headaches in some cases as well.
Consult our internal medicine specialist in Whitefield if you need treatment for reducing the effects of dehydration,
How Much Water Intake is Sufficient in Summer to Prevent Dehydration?
Despite the efforts made to reach a conclusion where we can state hydration, the daily water intake requirement for children, men, women, and older adults is not a single formula devised to measure the water intake for an individual.
However, under normal circumstances of diet, exercise, and climate, the total daily fluid intake of 3 litres for men and 2 litres for women is considered more than adequate to reduce the side effects of dehydration,
Water Content in Certain Foods
The water content range for selected foods is listed below:
|
Percentage |
Food Item |
| 90–99% | Strawberries, squash (cooked), celery, lettuce, watermelon, cantaloupe, cabbage, spinach, fat-free milk |
| 80–89% |
Pineapples, carrots, grapes, pears, apples, broccoli (cooked), yoghurt, oranges |
| 70–79% |
Avocados, ricotta cheese, corn (cooked), potato (baked), cottage cheese, shrimp, bananas |
| 60–69% |
Ice cream, chicken breast, salmon, legumes, pasta
|
Water is essential for survival, and the need for this essential component of life increases with the temperature rise. A well-hydrated body can perform well and tend to have better cognitive function. Staying hydrated can be done by increasing water intake or consuming foods rich in fluid and preventing effects of dehydration.
FAQ's
Drinking more water than required has shown no significant health effects. However, electrolyte loss can be seen more with excessive drinking of water.
A decrease in urination is the primary signal of dehydration. The sensation of thirst is a secondary signal after urine output to know if you are hydrated enough. Apart from this, symptoms like headache and fatigue may also signal the need for water.
Drinking water is essential, and more water intake is required in hot climates. So, increase your water intake in summer.
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