Keep­ing Well Hy­drated

Consumer Voice - - Summer Health -

In sum­mers the body tends to lose a lot of wa­ter by evap­o­ra­tion from the skin and breath or by uri­na­tion. Hence de­hy­dra­tion is a ma­jor prob­lem, es­pe­cially in chil­dren and the el­derly as they tend to ig­nore thirst sen­sa­tions. How many times have you ig­nored your thirst sen­sa­tions (be­cause of be­ing busy) and re­al­ized that you in­deed have been very thirsty only when you drank a glass of wa­ter? Thirst hence is a weak in­di­ca­tor of your hy­dra­tion sta­tus. If you find that this of­ten hap­pens to you, then it would be a good idea to keep a glass of wa­ter near you all the time so that you keep sip­ping wa­ter. Be­fore go­ing out of the house, have a glass or two of wa­ter. Carry wa­ter or a cool bev­er­age with you if you ex­pect to be out in the heat for long. When you get back home or af­ter a work­out at the gym, a swim, or any other form of sport or phys­i­cal ac­tiv­ity, don’t for­get to re­hy­drate with more wa­ter/bev­er­age. To se­lect the ideal kinds of bev­er­ages, re­mem­ber the fol­low­ing: • Home­made tra­di­tional recipes are gen­er­ally safest in terms of qual­ity of in­gre­di­ents used and mi­cro­bial safety. Ex­am­ples in­clude nim­boo pani, sattu ka ghol, jal jeera, aam panna, bael ka shar­bat, but­ter­milk, lassi, fruit juice. • Sev­eral shar­bats and squashes can also be con­sumed. Khas sharba and shar­bats made from a com­bi­na­tion of herbs and plant ex­tracts have been used for years due to their cool­ing prop­er­ties. • Those who do not have the time to pre­pare these at home should buy pack­aged prod­ucts from re­puted and trusted brands af­ter scan­ning the la­bels thor­oughly for shelf life and list of in­gre­di­ents. Avoid prod­ucts with too many chemical ad­di­tives like ar­ti­fi­cial colour and Class II preser­va­tives. • Car­bon­ated cold drinks con­sumed oc­ca­sion­ally are not a prob­lem but can’t be­come a part of your daily diet. They are a cock­tail of chem­i­cals with su­gar and hence a source of empty calo­ries giv­ing you lit­tle else but su­gar. • Caf­feinated bev­er­ages like tea, cof­fee and cola drinks should be avoided in ex­cess as caf­feine ac­tu­ally has a de­hy­drat­ing ef­fect, caus­ing your body to lose more wa­ter. Those who are over­weight and try­ing to cut down on calo­ries, and pa­tients of di­a­betes and heart dis­ease who have been asked to keep their weight un­der con­trol, should be care­ful that they don’t con­sume too many sug­ary bev­er­ages. Ar­ti­fi­cial sweet­en­ers can be used but it is al­ways bet­ter to min­i­mize in­take of any­thing syn­thetic. Choose whole fruits in­stead of con­sum­ing just the juice. This way you will get more fi­bre and the amount of su­gar your body ab­sorbs will also be less. Those with high blood pres­sure should not con­sume salted bev­er­ages. Many other herbs and condi­ments can be used to make the bev­er­age in­ter­est­ing with­out salt, like us­ing tamarind ex­tract, jeera, lemon juice, mint, etc. Foods rich in potas­sium like mausambi juice, co­conut wa­ter (an ex­cel­lent drink equated to the best sports drink for­mu­la­tions), le­mon­ade, juice of other fruits like plum, wa­ter­melon and mango/banana shake are ex­cel­lent for those with high blood pres­sure.

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