Cebu City - When the weather is nice, there are a lot of things to do like working out with friends, family picnics, or simply relaxing outdoors. But then again, spending too much fun under the heat of the sun might be risky.

It is essential to keep yourself hydrated when having fun outside. Once you're dehydrated, your body lacks the fluid and electrolytes it needs to work properly. Electrolytes, such as sodium, calcium, and potassium, are minerals found in the human body. You can also get them in the meals you consume and the liquids you drink.

Here are a few tips to keep you cool this summer:

• Eat foods with high water content

Did you know that drinking water accounts for over 80% of our total water intake? The other 20 percent comes from food. Watermelon, strawberries, and peaches are good examples of "water-rich" fruits. Cucumbers, lettuce, zucchini, celery, and tomatoes are other healthy choices.

• Replace what you sweat

We tend to live a more active lifestyle during the summer, which gives us all the more reason to drink water throughout these activities. Proper hydration refers to drinking adequate amounts of water, before, during, and after physical activity.

• Beat the heat by knowing what to wear in the heat

It's not just about drinking water when it comes to staying hydrated; it's also about controlling your body temperature. Wear light and loose-fitting clothing and protect parts of your skin that burn easily by wearing a hat and sunglasses.

Dehydration can come as a result of excessive heat exposure. This, in turn, can lead to various harmful health conditions like cramps and heatstroke. Combating the effects of the sun and heat on your body will keep you healthy and active throughout the summer season. // ND II Juan Viktor V. Filamor, RND