by Kalsoom
Staying hydrated is one of the main concerns for the people during summer season, as everybody needs to drink sufficient water which is vital for appropriate nutritional function. Water is the crux of nature and life. You can live without food for weeks but that is not the case with water. It is the most vital fluid that can fill up your thirst during summer.
Why do we need water?
About 60 to 70 percent of the human body is made up of water, which transfers oxygen and vital nutrients to our cells. Among other things, it also helps to control body temperature. It is undeniably vital to recompense the loss of water in your body, especially during summer. Drinking less water may cause dehydration that can further cause adverse side effects such as: constipation, headache, fatigue and dry skin. In case of severe dehydration, one might experience more serious complications like kidney problems and seizures.
Why is water the best source for hydration instead of other drinks?
A simple and important way to stay hydrated is drinking ample water during summer. According to several studies, minimum of 60 ounces or nearly 2 liters of water can help you keep hydrated. Water is the best drink to deal with dehydration during summer, and this is because:
• Unlike water, other drinks contain a lot of sugar and make you consume added excessive calories
• Drinking soft drinks will fill up your stomach and may delay your ingestion process resulting in a lot of problems including gas, bloating, stomach pain and weight gain.

Why do we feel dehydrated?
“Staying hydrated during summer can be difficult, especially with the long days and mounting temperature.” We all lose water throughout the day through breathing, sweating and going to the bathroom, and not swapping those fluids can lead to dehydration.
Know the signs of dehydration
Water is an essential source of life and responsible for many bodily functions; i.e. from crying and spitting to flushing waste and regulating body temperature.
Some signs of dehydration are:
• Dark yellow urine
• Lack of sweating
• Dry skin
• Rapid heart rate and breathing
• Dizziness
Foods which help you stay hydrated
Cucumber
It is contains 95% water and also holds vital vitamins and minerals that buck you up throughout the day during summer. It also controls bowel movements.
Watermelon
The increasing mercury might leave you dehydrated during summer. To stay hydrated it is important to consume fruits rich in water content. Watermelon contains about 92 % water and is very low in calories. It not only keeps you hydrated but also improves heart health and decrease inflammation.

Coconut water
Coconut water is composed of 94 % water content. This light color drink keeps you hydrated and helps to prevent kidney stones.
Less salty food
Excessive intake of salty food results in sweating and further leads to dehydration. It is suggested to avoid unnecessary salt intake during summer; the daily recommended intake of salt is 6gm. Keeping spice & salt low in your meal helps you feeling less thirsty. Sodium as electrolyte helps to balance fluid inside your body and when you consume high salty foods, water is drawn away from your cells, which later activates thirst.
Low-fat meats
Fat takes longer for your body to digest and carries a higher salt content, which can add extra pressure on your body. Choose low-fat version of meat (like chicken breast) during summer season.
Avoid diuretics
Diuretics are affluences or foods that increase the production of urine, which in turn results in loss of fluids from the body. Beverages containing caffeine and alcohol like coffee, cola have diuretic properties and should be avoided.
Fresh juices
All-natural juices without additional sugar not only provide hydration, but they also have significant nutrients to keep you active and nourished in hot weather; specially the fruits which contain Vitamin C. Though fresh fruits are good, even juices with much water content are good to give you instantaneous energy to stay active. Oranges, apples and peaches or you can consume any seasonal fresh juices to stay hydrated.

Milk
If you can’t have much water in one go, you may add milk to your diet. It not only works for rehydration, but also gives a good amount of calcium content to the body to stay healthy & aids to your bone nourishment.
Yogurt
This might sound surprising, but yes, yogurt is also good during summer, as it has 88% water and it also contains sufficient protein and calcium. Combination of yogurt with fresh berries is good to stay hydrated and energized.
Blackberries
They are containing 88 % water and considered as a hydrating snack. They are also rich in vitamin C, K and as well as high in fiber.
Dates
Dates are particular priority during Ramadan and it has been a tradition to include them in the meals. Dates are rich in copper, selenium, and magnesium. Other than the Holy month of Ramadan, dates must be added as snacks or bed time snacks. They also contain Vitamin K, which stiffens your bones. They also aid the body cells to store fluids as they are natural source of glucose. So, it can increase the uptake of sodium and water in the intestines.
An apple & a banana a day will keep the dehydration away
Banana and apple are also recommended as they add fiber to your diet. Having low calories and high in fiber, Vitamin C and several antioxidants that can protect you from feeling drained.