Preventing dehydration is vitally important to maintaining good health and well-being during the summer months in the UAE. Extreme heat can pose several risks, but by adopting simple yet effective strategies, you can stay adequately hydrated throughout the season.
Dehydration occurs when the body loses more fluids than it can take in, leading to a host of health issues such as fatigue, dizziness, and even heatstroke. To stay healthy and maintain optimal body functions, it is essential to replenish lost fluids regularly. Here's a couple of tips and tricks to staying hydrated during the summer months in the UAE.
4 tips & tricks to staying hydrated during the summer months
STAY REFRESHED BY DRINKING 8-10 GLASSES OF WATER
Water is the best way to rehydrate your body during the summer months. Aim to drink at least 8-10 glasses of water per day. Carry a water bottle with you wherever you go and set reminders if necessary to drink water at regular intervals. It's better to sip water throughout the day to stay ahead of dehydration. Note though that by the time you feel thirsty, your body is already dehydrated and therefore the body is already under duress.
INCORPORATE HIGH WATER CONTENT FOODS INTO YOUR DIET
Besides drinking water, consuming foods with high water content can also contribute to your hydration goals. Fruits and vegetables generally are the go-to when it comes to water soluble foods. However, watermelon, cucumbers, oranges, and tomatoes are great to add to your diet in summer if these are not already part of your daily cuisine. Be mindful of not consuming too much celery, artichoke and asparagus. These three vegetables in addition to the herb parsley, contain an amino acid that can have a diuretic effect.
REDUCE DEHYDRATING FOODS AND BEVERAGES
It’s also important to reduce the consumption of dehydrating foods and beverages. Sugary drinks and caffeinated beverages like soda and coffee, and even alcohol, can actually contribute to dehydration. These drinks act as diuretics, causing increased urination and further loss of fluids. Instead, opt for natural, sugar-free and alcohol-free alternatives such as herbal teas, infused water, or coconut water. These options not only keep you hydrated, but also provide added health benefits.
A great product line within the UAE is Humantra. Naturally sweetened by monk fruit instead of sugar, these powdered satchels are added to your water to increase electrolytes and essential nutrients and minerals, providing additional benefits than water alone.
Additionally, consider your consumption of foods high in salt during the summer months in order to reduce dehydration. Too much consumption of cured meats, like bacon, ham and sausages, as well as popcorn, fried foods, packaged chips, and even condiments such as soy sauce and some salad dressings, increase fluid loss in your body, because additional water is needed to eliminate the sodium added.
BE MINDFUL OF OUTDOOR ACTIVITIES
Engaging in outdoor activities during the summer months can be enjoyable, but it also increases the risk of dehydration. If you plan to be outdoors, try to schedule activities during the cooler times of the day like early morning or late evening. Wear light, breathable clothing, and always carry a water bottle with you. Taking regular breaks in shaded areas and avoiding overexertion will also help to prevent excessive fluid loss.
Staying hydrated is imperative when it comes to withstanding the intense summer heat in the UAE. By prioritizing water intake, incorporating hydrating foods, avoiding dehydrating substances, and being mindful of outdoor activities, you can ensure your body stays healthy and happy throughout the season.
Natalie is a qualified functional nutritionist, having studied the relationship to food, health and the environment at Stanford University; the importance of healthy body, mind, weight and intuitive eating at the Mind, Body and Food Institute in Australia; as well as sports nutrition. She is a firm believer of a holistic approach to nutrition, incorporating elements of gut health, movement and lifestyle into complete wellness programs.