Did you know that dehydration occurs just as easily in the winter as in the heat of the summer? Dehydration happens when you lose excessive fluids from the body, or by not drinking enough fluids. You might witness several symptoms when your body start to dehydrate which include dry mouth, excessive thirst, dry skin, muscle cramps, decreased urine output, headaches, and darker yellow colored urine.

Staying hydrated needs conscious effort and reasonable behavior in order to ensure your body keeps working at its optimum best. Here are 5 useful, practical, and effective tips to keep your body hydrated.

Invest in a good water bottle 

What is one of the easiest ways to get water on you at all times? Reusable water bottle. Pick up the bottle to use. The benefits of reusable water bottles vary. Maybe it’s because it’s beautiful, maybe it’s because it’s practical. Maybe it will keep your water ice cold or maybe it will fit perfectly on backpacks. Choose the target from anywhere in the bottle. And take it with you everywhere. Better yet, place in a few reusable water bottles so you can stay in places you visit often. This way you are not in danger of losing or forgetting the only one. The reusable bottle not only encourages you to drink more fluids but is also better for the environment. In addition, using a reusable water bottle makes it much easier to monitor water intake. 

The water bottle you use plays a huge role in influencing your overall health and the level of hydration in your body drastically. Opt for steel or copper bottles that keep your water cool for longer. And remember, don’t forget to clean your reusable water bottle!

Gain water through fruits

Coconut, watermelon, and bananas are great sources of water from fruit. In fact, it is always recommended to eat your fruits than drink them. Eating these fruits not only keeps topping up the amount of water in your bodies but also keeps your blood sugar levels under control because of the pulp and fiber that comes along. 

Fruits and vegetables with the highest water content include:

berries

melons

oranges

grapes

carrots

salad

cabbage

spinach

Store a variety of fresh fruits and vegetables and keep the diced watermelon in the refrigerator for easy and convenient access. Frozen fruits and vegetables are as nutritious as fresh counterparts, and in some cases they are more nutritious.

Use Coconut water to the maximum

By sweating, we lose electrolytes, which are minerals in the blood that help regulate (among other things) the amount of water in the body. Research suggests that sports drinks like PowerAde and Gatorade can help prolong exercise and re-moisturize our bodies because they contain electrolytes, which ordinary water does not. While a regular workout may not require electrolyte replenishment, those who participate in longer and more intense exercise cycles, such as running a marathon or through a particularly intense workout, will benefit from a good dose of electrolytes in the middle of the workout. Not for sports drinks, or do you want a more natural option? Coconut water can do it for you. While clean water is the best way to hydrate, it doesn’t hurt to drink coconut water every now and then.

Coconut water is more than just simple water and it’s an alternate for thirst issues! Unlike regular water, coconut water contains a number of essential nutrients that contribute to better health. Coconut water is pretty tasty and refreshing as well plus it contains many nutritiants.

Coconut water is an excellent source of electrolytes, vitamins, and minerals that you need to keep yourself hydrated. In fact, it not only replenishes the lost amount of water in your bodies but also prevents you from falling sick or weak weakness even on an empty stomach. 

Coconut water is one of the best and quickest ways of regaining lost water from your body after a long day at work or an intense workout session at the gym. For best results, down a glass of coconut water first thing in the morning, and the benefits of it will reflect on the activities in the rest of your day. 

 Reach for it first 

In other words, make a conscious effort to keep replenishing the water levels in your body. Don’t wait until you feel thirsty to get yourself a glass of water. In fact, if you feel thirsty, your body is on the verge of dehydration and it is its last attempt to get you to drink some water.

Always a carry a water bottle when you head out and keep sipping every now and then. Make sure you drink at least one glass of lemon water or coconut water and have at least a small bowl of fruits each day.

Add a slice of lemon or any other fruit you like

That’s right, the food you eat can be a major source of fluid - it accounts for about 20 percent of your fluid intake. Fresh fruits and vegetables are at the forefront of food humidification. Broth-based soups, beans, oatmeal and cereals are also excellent choices. Fortunately, many moisturizing dishes are in season, such as melon, tomatoes, cucumber, oranges, mango, berries and more. So the next time you get a quick snack, make it a water-rich choice.

Lemon: is the best source of vitamin C and other similar antioxidants. It plays a huge role in regulating the levels of electrolytes in your system in addition to keeping you well hydrated. Summers make you quite vulnerable to sunstroke and other issues. 

Many people even lose their appetite so gaining most of your energy from food is almost impossible. Add a dash of lemon or a few drops of lime to your drink of plain water to enhance the flavor and also gain more energy from the same drink.  

Watermelon: Water content: 91.45%. Watermelon is made up of 92 percent water and 8 percent fruit. The fluids present in watermelon are salt, calcium and magnesium, which are perfect components for rehydrating the body after a long day. Combine watermelon cubes with a little crispy feta cheese and mint sprigs for more interesting food.

Strawberries: Water content: 90.95%. Strawberries with a sweet taste and high vitamin C content are popular berries. Strawberries contain antioxidants that fight free radical damage. Strawberries are rich in fiber whereas low in calories.

 Cantaloupe: Water content: 90.15%. Cantaloupe, also known as musk melon, is rich in vitamin C and fiber, making it an excellent summer snack. Like many other orange fruits and vegetables, it is also a source of beta-carotene, which the body converts to vitamin A.

Honeydew: Water content: 89.82%. This sweet, yellow-green melon is a type of musk that is a good source of potassium and vitamin C. It also contains folate, magnesium and vitamin K. As with most melons, it has high sugar content.

Peaches: Water content: 88.87%. This juicy fruit is rich in vitamins such as C, A, E and K. It is also a good source of potassium and phosphorus. People can eat peaches as a quick snack or they can include them in persals, salads or smoothies.

 Carrots: Water content: 88.29%. Bright orange carrots contain a large amount of beta-carotene or vitamin A. Other varieties like purple or white carrots, they have orange core which also makes them a great source of vitamin A. They are also a good source of potassium, folate, vitamin K and fib

Summing it up

This summer, make a promise to yourself to not let your body be dehydrated. Follow these tips and ensure that your body stays fit all year round. Remember Dehydration occurs when your body loses more fluids than it takes. For most of the people, drinking water is the easy and common way to stay away from dehydration.

Other options include coffee, tea, milk, fruits, vegetables and oral hydration solution. Don’t hesitate to talk to your healthcare provider if you are concerned about your own or someone else’s hydration.