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How To Stay Hydrated Outside In The Sun!

Spring and summer are wonderful and fun seasons. They provide endless opportunities for walking, playing sports, and meeting friends. This is facilitated by long daylight hours, a smaller amount of clothing, an approaching vacation, and at least a little additional vitamin D, which is responsible for heart health, mood, immunity, and much more. But when warm weather turns into abnormal heat, everything can change. Low energy, headache, and dry mouth are common symptoms of mild dehydration. With the rise in temperatures and physical activity, even minor losses of water can seriously affect your well-being and your performance. 

Benefits Of Hydration 

An adult loses up to three litres of water per day, and with heavy physical exertion in the heat, this figure rises to ten litres. If you lose water equal to 1.5% of your body weight, you will feel thirsty. Loose 8% - weakness and lethargy will appear. A loss of 20% and more is generally incompatible with life. That’s why hydration is very necessary for your health. Some benefits of hydration are:

1. Mood

Hydration helps to improve your mood. Dehydration makes people feel anxious, stressed, and depressed. Mood changes or irritability are signs of severe dehydration. 

2. Weight loss 

While getting adequate hydration is not directly related to weight loss, avoiding sugary or sodas in favour of plain water will help you not only quench your thirst but also get rid of toxins and waste products. Needless to say, this will also reduce the number of calories you eat. Drinking a glass of water before your meal will also help you eat less food, as people often mistake thirst for hunger.

3. Skin elasticity 

Moisturized, soft and supple - what else would you like your skin to be? Consuming more than two litres of water per day slows down skin aging, reduces the risk of dry skin, as well as dermatitis and skin inflammation. Water is much cheaper than lotions and medicines. Keep your skin healthy all year round with it.

4. Muscle strength 

Hydration is a prerequisite for having strong and energetic muscles. Why? Because water helps deliver oxygen to your muscles, preparing them for training. The water you drink also helps prevent muscle cramps and lubricates joints, thus preventing muscle damage and fatigue.

5. Immunity 

Water is your secret weapon! With it, you can fight disease, prevent headaches, joint pain, fatigue, and dizziness! Drinking plenty of water will ensure that your blood contains enough oxygen for all the cells in your body. This will keep you in top shape all year round. Just sip on the water and that's it!

If you are facing severe fatigue, you should try our Immune Booster Supplement.

6. Brainwork 

It is scientifically proven that water is an indispensable aid when it comes to brain function and academic performance. Since the brain is 70% water, its shortage is especially acute. A study conducted on men between the ages of 20 and 30 has shown that dehydration slows down the brain, namely, it affects concentration and memory. Other research has shown that even mild dehydration can lead to driving errors.

Hydrating your body after a hectic party is the perfect remedy for headaches. Water will refresh, revitalize and restart your brain the next day, and is an essential part of a healthy, happy, and energetic life!

How To Recognize Dehydration?

A hot day, exercise, or feeling unwell are some of the many reasons for the body's loss of water. Dehydration is a serious problem. Fortunately, there are several ways to determine if you are dehydrated. Even 1-2% dehydration can cause the following symptoms.

1. Leather 

Your skin loses water when it's hot, but you also lose moisture through your skin in cool weather due to dry air. Check your skin for the following signs of dehydration.

  • Redness & irritation 
  • Dullness & roughness
  • Fine lines & wrinkles appear 

2. Breath 

When your body is dehydrated, your tongue can feel dry and sticky. Bad breath is often present. When dehydrated, less saliva is produced, which leads to the growth of bacteria in the mouth.

3. Thirst and hunger 

Thirst is a sign that your body needs more water. You will be surprised, but you may also feel hungry when you are dehydrated. Medical research showed that adults with a lack of water in the body had a higher body weight.

4. Arterial pressure

About 55% of the blood in the body is fluid. Dehydration can reduce blood volume and affect blood pressure.

5. Fatigue 

Feeling tired all the time? Try increasing your water intake. Moisturizing helps boost energy levels.

6. Nausea

Lack of water causes nausea and dizziness. Nausea has been linked to low blood pressure caused by dehydration.

7. Colour of urine 

The level of hydration in the body can be easily determined by how your urine looks like and how many times a day you go to the toilet. If a person pees every hour or two, and his urine is the colour of light lemonade, then most likely he/she is drinking enough water. If the colour of urine is darker, or going to the toilet is much less frequent, then perhaps there is not enough fluid in the body.

How Much Liquid Should You Drink In The Heat? 

To calculate the amount of water required in the heat, remember the formula: 25 ml per kilogram of weight if the temperature outside is up to +25 degrees, and 35 ml per kilogram if the temperature is above +25. On average, you get two litres of water per person. In general, heat is a rare case when the body needs forced hydration. Therefore, if you cannot sit at home in the summer, try to drink 100-150 ml of liquid every 15 minutes when you are outside.

People who exercise regularly or spend time in the sun need even more water than others. The bad news is that over 43% of adults don't drink enough water, according to the Centers for Disease Control and Prevention, and therefore recommend other options.

How To Stay Hydrated This Summer? 

As you know, a sufficient level of hydration of the body is necessary for us to maintain metabolism, energy, and body youth. However, it can be very difficult to observe the drinking regime, especially in summer.  Here are some simple tips to help you keep your drinking routine easy and comfortable during the summer.

1. Eat more foods that contain water 

According to the National Institutes of Health, 20% of your daily water intake comes from food. “Fruits and vegetables are especially rich in water,” Your body remains hydrated when you consume fruits and vegetables that contain more than 85% water. Eat cucumbers and lettuce, which contain 96% water. Next on the list of the most water-filled are celery and radish - 95%. Other vegetables: Cauliflower, bell peppers, and spinach - 92% water. Take these products with you to the beach, office, or country house.

2. Drink coconut water

Coconut water perfectly quenches thirst and saturates our body with moisture. However, as experts emphasize, it is worth choosing only a natural drink, without adding sugar or chemical additives.

3. Drink water with your coffee

Remember, both coffee and alcoholic beverages are excellent diuretics. They may improve our mood, but they do not contribute to hydration in any way. Therefore, make it a habit to drink a glass of water after a cup of coffee (or a glass of wine).

4. Invest in a shiny new water bottle 

Just as new workout clothes encourage you to go to the gym more often, a special fluid bottle will motivate you to drink water. It remains only to choose the colour, design, and size of the container and put it in your purse.

5. Try different flavours of juice

Fruit and vegetable juices can increase hydration and allow your body to absorb beneficial nutrients such as vitamin A and vitamin C. A glass of fruit juice in the morning refreshes your body and counts as one of four to five daily servings of fruit. However, experts say it's best to limit your juice intake due to its high sugar content, and you can also try diluting them with half a glass of water. 

6. Keep track of your water consumption 

Today, many mobile applications will help you control the amount of fluid you drink. If, for example, you forget about water for several hours, the program will remind you of this.

Do Not Neglect Physical Activity 

With the warm weather coming, it doesn’t mean the neglect of physical activities. Take advantage of the good weather for outdoor sports. Beach volleyball is perfect for playing with friends. Sports like badminton can also help train your body. Jogging is always good for young people, it is ideal for practicing light physical activity, and it is good to do it in the evening, before going to bed. Stay active, healthy, and hydrated.

To maintain energy, Nitric Oxide/ L-Arginine supplements protect muscles from catabolic effects and promote faster recovery. It accelerates fat burning during aerobic exercise and normalizes heart function and blood pressure.

Staying Hydrated Is Key 

Lastly, maintaining adequate hydration in the spring and summer can be much more challenging than during the winter, as we lose a lot of fluid through sweat during the warmer months. It is due to active sweating in the spring and summer months, that we should drink much more water than in winter or autumn. A sufficient amount of fluid in the body ensures the stability of the body temperature, regulates the intestines, helps to remove toxins from the body, and much more. So, keep yourself hydrated and enjoy the warm weather!