Stay hydrated during extreme heat, doctor advises

As temperatures rise in summer, staying hydrated becomes crucial. High heat can lead to dehydration, affecting energy levels and overall health. It is important to know how to maintain hydration during these hot days. Dr. Kapil Borawake from Sahyadri Super Specialty Hospital shares several simple tips to help keep your body hydrated. First, establish a structured water intake schedule. Start your day by drinking water and set reminders to drink every hour or two. It's important to hydrate before feeling thirsty, as thirst indicates early dehydration. Next, make water more enjoyable by infusing it with fruits and herbs. Adding mint, basil, or slices of fruits like kiwi can improve taste and add nutrients. Let the infused water sit in the fridge overnight for the best flavor. Incorporating hydrating foods into your diet can also help. Eating fruits and vegetables like salads with lettuce, celery, and melons increase your water intake and help maintain electrolyte balance. To minimize dehydration, limit drinks that can cause dehydration, such as coffee and alcohol. If you do consume these beverages, drink extra water to balance their effects. It's also a good idea to pre-hydrate before physical activities, especially in the heat. This helps prevent sudden drops in hydration, which can lead to heat-related illnesses. Monitor your hydration by checking the color of your urine. Pale yellow urine is a good sign of hydration, while darker urine means you need to drink more water. Carrying a water bottle can make this easier. During heavy sweating, it's important to replace electrolytes as well. Consider using electrolyte drinks that are low in sugar. Coconut water is a great natural option, rich in potassium and magnesium. Finally, help reduce body temperature with cooling methods. Wear light, breathable clothing and use hats or umbrellas for shade. Taking cool showers can also help. By following these hydration tips, you can better manage the heat and keep your body functioning as it should.