India is a tropical country where temperature during summers rise up to 50 degree in many regions and many health issues have been reported due to extreme heat pour down. These include heat stroke, dehydration, low blood pressure, headaches (migraines), burning of feet and palms, eye damage.
In this article, we will focus on dehydration which is the root cause of above all listed ailments.
Dehydration occurs due to inadequate intake of electrolyte-rich fluids to compensate the loss occurred during sweating, urination and dermal loss due to heat. Symptoms can be vomiting, nausea, dizziness, headache, fainting due to low blood pressure, dry mouth and throat which can vary as per severity.
Sodium, potassium, chlorides and magnesium are most important electrolytes which maintain the water balance in the body and therefore their loss above limits can prove fatal.
These are the few tips to keep the body hydrated:
1. Drink lots of fluids
- Fluids can be in any form, either plain crystal water or infusion liquids loaded with kiwi, mint, lemon, salt and little sugar making it perfect for summers.
- Ice tea, herbal tea or lemon tea.
- Buttermilk can be the best source to meet electrolytes.
- Include all fresh juices like sugarcane juice, tomato juice, lemon squash, and mango squash.
- Coconut water is another excellent source of potassium which is available easily.
2. Include fresh fruits and vegetables like:
- Mango: if you are not diabetic then mango would be the excellent source of magnesium.
- Oranges,mausambi, kiwi, lichi, tadgola, watermelon, muskmelon, papaya.
- Vegetables like cucumber should be included in daily diet.
3. Include spices like:
- Fennel seeds, coriander, jeera (cumin), mint, elaichi, nutmeg, cardamom, saffron. They have cooling effects on the body. Similarly, falooda seeds called takmaria or sabja seeds have also excellent cooling effects.
4. Set up a reminder after every one hour to drink fluids to ensure its adequate intake.
5. Always keep a water bottle or infusion fluid bottle or any other mentioned fluid source with you when leaving the house in heat.
6. Cover yourself fully to prevent heatstroke.