Summer can be beautiful, but it can also be very hard. When it’s hot, your body loses water faster through sweat, which makes it more likely that you will become dehydrated. If you don’t pay attention to it, it could even cause serious problems like heat exhaustion or sunstroke. The good news is? You can stay cool, hydrated, and healthy this summer by following a few simple rules and drinking the right drinks.
Signs that you’re becoming dehydrated
Before you start looking for solutions, it’s important to know the early warning signs:
- Thirst all the time
- Tiredness or dizziness
- Urine that is dark yellow
- Pain in the head
If you ignore these signs, your condition could get worse very quickly in very hot weather.
Easy Ways to Fix Dehydration
1. Drink water often, not just when you’re thirsty.
Don’t wait until you’re thirsty. If you’re outside, drink water every 20 to 30 minutes. To make this a habit, carry a bottle that you can use again.
2. Drink drinks that cool you down naturally.
Choose traditional, refreshing drinks over sugary sodas:
- Khus (Vetiver) Sharbat: Khus is known for its cooling effects, which lower body temperature and make you feel better right away.
- Coconut water is full of electrolytes
- Buttermilk (chaas) helps with digestion and keeps you hydrated.
- Lemon water with a little salt: a natural way to boost electrolytes
Tip: Khus-based drinks are very popular in India during the summer because they calm the body.
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Khus: The Drink of the Summer
Vetiver, or khus, is a natural way to cool down. Khus syrup mixed with cold water not only keeps you hydrated, but it also helps:
- Lower body temperature
- Stop heat strokes
- Make digestion better
It’s a great alternative to energy drinks that are made with chemicals.
Supplement Taking in the Summer
Supplements can help keep your electrolytes in balance when you get dehydrated often:
- ORS (Oral Rehydration Salts): The best way to get better fast
- Powders or tablets with electrolytes
- Magnesium supplements can help keep cramps from happening.
- Vitamin C helps the immune system work better in very hot weather.
- Always talk to your doctor before taking supplements on a regular basis.
What to Do If You Get Sunstroke
Heat stroke, also known as sunstroke, is a medical emergency. It happens when your body temperature gets too high.
Signs of heat stroke
- A high body temperature (over 40°C)
- Feeling confused or dizzy
- Feeling sick or throwing up
- Fast heartbeat
- Skin that is dry or very hot
First Aid
- Get the person to a cool, shady place right away.
- Take off or loosen tight clothes
- Put cold cloths or ice packs on your neck, armpits, and forehead.
- If they are awake, give them small sips of water or ORS.
- Get medical help right away.
More Ways to Stay Hydrated
- Don’t go out in the sun between noon and 4 PM.
- Put on light, breathable cotton clothes.
- Don’t drink too much caffeine or alcohol.
Conclusion
It’s common to get dehydrated in the summer, but you can avoid it. You can enjoy the season without putting your health at risk by keeping an eye on how much water you drink, choosing drinks that cool you down, and knowing what to do in case of a heat-related emergency.
