Mumbai heat: Nutritionists share essential tips to keep yourself hydrated

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After days of heat and humidity, followed by a dip in temperature, the Indian Meteorological Department (IMD) has issued another heatwave alert in Mumbai from March 9-11. Temperatures are also expected to soar in April.

Given the rising temperature and shift in season that can bring a range of health challenges, it is essential to keep yourself hydrated and follow nutritional guidelines.

Importance of hydration

Ushakiran Sisodia, Chief Dietician, Jaslok Hospital and Research Centre, explains, "Hydration is the process of replacing water lost by the body through life processes like sweating and urination. Sometimes, vomiting and loose stool also lead to water loss."

She reveals why hydration is essential for the body:

• Water helps the body maintain a healthy temperature.
• It carries oxygen and nutrients to cells throughout the body.
• It helps keep joints lubricated.

Essential tips to keep yourself hydrated

In the hustle of everyday life, one can sometimes forget to do something as basic as drink water consistently.

Jinal Patel, Dietician, Zynova Shalby Hospital, Mumbai, suggests, "Always carry a water bottle everywhere you go. Keep drinking water even if you do not feel thirsty. If you are someone who easily forgets to drink water all day long amidst a busy schedule, then setting water reminders can be beneficial. You can either use an online app or set phone alarms to remind you to drink water and stay hydrated."

In addition to drinking water, Patel shares the following tips to facilitate hydration:

• Eat more water-rich foods when the temperature rises. This can include fruits like watermelon, oranges, and cucumbers. Adding these foods to your diet can help you stay hydrated for a longer duration.
• If you are sweating a lot due to rising heat in the atmosphere, try having electrolyte drinks. This can include homemade ORS or coconut water to maintain a healthy electrolyte balance.
• Limit your caffeine and alcohol intake. Drinking these drinks in excess quantity can make your body lose more water.

Warning against aerated and alcoholic beverages, Sisodia says, "Aerated or alcoholic beverages can have a significant effect on your water balance, making it harder for your body to stay cool. In case you do have a cup of coffee or glass of wine, drink an extra glass of water to stay hydrated and support temperature regulation."

She further recommends increasing the intake of summer drinks like lime juice, fresh fruit juices and thandai, and avoiding hot drinks.

Also Read: Want to stay cool in this heat? Nutritionist Rujuta Diwekar recommends three foods to include in your diet

Beat the heat

In addition to hydration, one can also take other steps to beat the heat like avoiding wearing heavy or thick fabric clothes. They can easily make you feel sweaty and claustrophobic. Its advisable to opt for lightweight, loose and breathable fabrics.