Tips for Staying Hydrated and Nourished this Summer in Kerala
As the summer sun bears down on Kerala earlier than expected this year, it’s crucial to prioritize hydration and nutrition to maintain health and well-being. Weather experts have predicted that the warm season will begin with intensity, and many of us can already feel the effects when stepping outdoors. Dr. Manju P George, Chief Dietitian at VPS Lakeshore Hospital in Kochi, offers some valuable insights and strategies to help both healthy individuals and those with medical vulnerabilities navigate the challenges of rising temperatures.
Staying Hydrated
For Healthy Adults and Children
Hydration is paramount this summer, especially if you’re out during peak sunlight hours. Here are some essential tips:
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Pre-emptive Hydration: Before venturing out, drink an electrolyte-rich beverage such as buttermilk or tender coconut water. These drinks offer a balanced combination of salts and sugars, making them more effective for hydration compared to fruit juices.
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Keep Backup Drinks: If you find yourself spending extended periods outdoors, carry an electrolyte drink with you to ensure you can hydrate as needed.
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Dietary Choices: Steer clear of spicy foods and heavy dishes, such as Kerala porotta. These can disturb your digestive system in the heat. Instead, opt for well-cooked, easy-to-digest meals.
Special Considerations for Vulnerable Populations
For Those with Health Challenges
Individuals with chronic conditions, including children and adults who might be health-compromised, need to exercise additional caution while exposed to the sun:
- Monitoring Blood Sugar: For those with diabetes, prolonged heat exposure can lead to dehydrated bodies and lowered blood sugar levels. Carry along light snacks, like plain-roasted makhanas, fruits, or nuts, to maintain energy and glucose levels.
Nourishing Your Body
Fruit Choices Matter
Your diet plays a crucial role in maintaining hydration and energy during the summer months. Here are some recommendations:
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Choose Wisely: Incorporate fibrous, watery fruits such as watermelon, pears, apples, papayas, and citrus varieties like oranges. These fruits not only hydrate but also provide essential vitamins and minerals.
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Avoid Sugar Overload: Steer clear of sugar-dense fruits to prevent blood sugar spikes, especially important for those managing diabetes.
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Whole Fruits Over Juices: Opt for whole fruits quite often instead of fruit juices, which can quickly lead to elevated sugar levels.
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Consistent Water Intake: Aim to sip water throughout the day. Even if you don’t feel thirsty, make it a habit to drink regularly to stave off dehydration and potential urinary issues.
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Mindful Drinking: Avoid gulping down water rapidly, as this can lead to gastric discomfort.
Calculating Your Water Needs
How Much Water Should You Drink?
The amount of water one should consume can vary by activity level and weather conditions. Here’s a general guideline:
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Base Requirement: A healthy adult should drink approximately 35 mL of water for every kilogram they weigh.
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Active Lifestyle or Hot Weather: If you’re particularly active or exposed to hotter conditions, add at least 1000 mL to your daily intake recommendation.
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Indoors?: Set reminders to drink at least 2 cups of water every couple of hours, even if you’re not outside or feeling thirsty. Ignoring hydration can lead to health issues like uric acid accumulation or urinary tract infections.
Hydration for Fitness Enthusiasts
For Those Who Work Out
Staying hydrated is essential for everyone, especially for those who engage in physical activities:
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Sip While You Sweat: Continue to drink water regularly during your workout sessions.
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Post-Workout Nutrition: After exercising, refuel with nourishing drinks, such as smoothies made from cereals or fruits.
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Healthy Snacking: Throughout the day, stay away from fried or processed foods to support your body’s hydration and nutritional needs.
By engaging in these practices, you can pave the way for a healthier, more comfortable summer season in Kerala, ensuring that you’re well-prepared to beat the heat while maintaining your well-being.