When the body becomes dehydrated during the summer, it can be dangerous if not quickly addressed. Here’s a clear, practical guide on what to do and what to eat and avoid:
If dehydration happens, Immediate Actions
- Drink water slowly: Sip small amounts frequently rather than gulping a lot at once.
- Use oral rehydration solutions (ORS), especially if dehydration is severe (vomiting, diarrhea, dizziness). You can make a basic one at home:
➔ 1 liter water + 6 teaspoons sugar + ½ teaspoon salt. - Cool the body: Move into shade, indoors, or near a fan/AC. Apply cool (not ice-cold) cloths to wrists, forehead, and neck.
- Electrolyte drinks: Coconut water, sports drinks (low-sugar), or natural electrolyte-rich fluids help balance sodium and potassium levels.
- Rest: Avoid physical exertion until properly rehydrated.
Foods to Eat During Summer (to prevent dehydration):
- Fruits high in water:
- Watermelon 🍉
- Cucumber 🥒
- Oranges 🍊
- Strawberries 🍓
- Pineapple 🍍
- Vegetables:
- Lettuce
- Tomatoes
- Celery
- Zucchini
- Dairy:
- Yogurt (especially plain or lightly salted) — cooling and hydrating.
- Soups and Broths:
- Light vegetable soups and clear chicken broth help with fluid and electrolyte intake.
- Coconut Water:
- Natural electrolyte replenisher.
- Lemon Water or Buttermilk:
- Light, refreshing, and boosts hydration.
Foods to Avoid in Summer (they worsen dehydration):
- Caffeine and energy drinks:
➔ Coffee, strong tea, and most energy drinks are diuretics — they cause fluid loss. - Alcohol:
➔ Severely dehydrates the body. - Heavy, oily, and spicy foods:
➔ Can heat the body and cause sweating, leading to more fluid loss. - High-protein, heavy meals:
➔ Hard to digest and increase metabolic heat. - Sugary sodas and juices:
➔ Cause a quick blood sugar spike, leading to more dehydration. - Fried foods:
➔ Hard to digest and create internal heat.
Bonus Tips:
- Drink before you’re thirsty: Thirst is a late sign of dehydration.
- Wear light, breathable clothing.
- Eat small, light meals throughout the day instead of heavy meals.
- Carry a water bottle and sip regularly when outdoors.
