It is always important to be well hydrated, but in summer we must pay special attention to our diet to maintain proper hydration.
The human body is like a very well-designed machine that responds to external stimuli efficiently to maintain its balance. One proof of this is sweat, when the ambient temperature is higher than that of our body, we sweat to balance the temperature. But when we sweat, we also lose water which, as you know, is what makes up most of the body. The water in our body is essential, it transports nutrients, regulates the temperature and eliminates our waste. That is why it is very important to be well hydrated and to replace the water that we lose every day.
If we do not replace the lost fluids, we can suffer dehydration, whose symptoms would be the typical "down", with fatigue, lack of concentration, a state of mind on the floor, weakness and headache.
How to eat to be well hydrated
You have to drink fluids throughout the day, even if you don't feel thirsty, until you complete at least 2 liters of water. If you don't like it, take natural fruit juices, herbal teas, some dairy products, light broths instead, ... and avoid alcoholic beverages whenever you can, which produce just the opposite effect. Have you ever noticed how after drinking a cool beer that when you drink it it is very refreshing but after a few minutes it makes you sweat?
An option that is a good alternative to water, are the homemade natural soft drinks that you make in less than 1 minute and are even more refreshing if possible than water alone.
Even so, if you are one of those who have trouble drinking during the day, there are inventions that help us as applications for our mobile phone in which we can point out the water we are drinking and warn us if we are not drinking enough, even smart bottles that they advise how much and when we have to drink.
Regarding food, always include fresh fruits and vegetables, since most contain more than 70% water and some, such as melon or watermelon, can reach up to 90%. If you find it difficult to eat raw vegetables in salads, try taking them in cold soups such as gazpachos and salmorejos or natural fruit smoothies like this one with strawberries or these smoothies or preparing desserts like this stuffed melon. All of them will refresh you and at the same time help you to be well hydrated.
You can also vary and use fruits in your salads, like this melon and ham salad, or this one with watermelon and feta cheese.
High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.