What is the reasonable goal to get hydrated? First hand, one should know that every cell, tissue, and organ in the body needs water to work well. It makes up more than half of a person’s body weight. A person could die as early as two days without water.
According to Philippine Atmospheric, Geophysical and Astronomical Services Administration (PAGASA), the heat index in NorMin ranges from 32°C to 41°C. The effects of this heat index in our body needs extreme caution. This could lead to heat cramps and heat exhaustion and worse is continuing activity could result heat stroke. Obvious tip to be perceived by the public is: Drink plenty of water regularly, but how plenty is plenty? Does all drink in the liquid form helps us hydrated?
Usually, people are told to drink 6 to 8 glasses each day (3 Liters for men and 2.2 Liters for women). That is reasonable but let’s take consideration that different people need different amounts of water in their body due to age, gender, weight, climate, activity levels, and overall health. Especially this summer, staying hydrated under the extreme heat can be very challenging compared to cooler environment temperature. This is because we lose a significant amount of fluid through sweating.
Aside from drinking the desired water intake, here some other tips to keep hydrated:
Coconut water for keeps: In this kind of heat, Plain coconut water or “butong” is refreshing, packed with electrolytes and has calories. But it should not be substituted wholesale for water.
Watch out for coffee: “Coffee first” says a million coffee-lover but did you know that caffeine is diuretics – making you more urinate frequently, losing more fluid from the body. Worry less, 2-4 cups of coffee a day does not harm you.
Consume fruits and vegetables: Many tasty fruits and vegetables contain high water content e.g watermelon, cucumber, tomatoes,
Refrain alcohol: It is dehydrating and will do nothing to refresh your fluids instead make you urinate more.
Avoid sugary beverages: Soft drinks and high sugar concentration does a poor job in hydration and interfere in the absorption of water.
When to know that your fluid level dip lower the healthy amount? Watch out for these symptoms: thirst, fatigue, dizziness, dry mouth, speedy breathing, confuse, sleepiness, headache, little or no urine.
If you are very keen to know whether you are hydrated or not, check the color of your urine. If the color of the urine is colorless, light yellow or light lemonade color, it indicates sufficient liquid or well hydrated. On the other hand, if the urine is a darker or amber color, go and drink water because you might be dehydrated.
Do not wait until dehydration takes action, REHYDRATE by drinking plenty of fluids. (Liwayway S. Llorico, Nutrition Officer II)
