Expert Tips to Prevent Dehydration: In the summer season, due to scorching sun and sweat, water leaves the body rapidly. Due to this, the risk of dehydration i.e. lack of water in the body increases significantly. In summer, people are often confused as to how many glasses of water is enough to drink daily to stay healthy. According to health experts, the water requirement of each person may vary depending on the weight, physical activity and health condition. The body needs adequate hydration not only to quench thirst but also for smooth functioning of organs, controlling body temperature and flushing out toxins. In such a situation, everyone should drink enough water, so that the functioning of the body remains fine.

Kamini Sinha, founder and senior dietician of Diet Mantra Clinic, Noida, told News18. Generally a healthy adult should drink at least 8 to 10 glasses of water throughout the day. This is around 2.5 to 3 liters of water. This quantity may increase in summer when the temperature crosses 40°C. A simple formula for hydration is that you should drink approximately 1 liter of water per 20 kg of your body weight. For example, if your weight is 60 kg, you need at least 3 liters of water. However, instead of drinking too much water at once, it is beneficial to drink a glass of water every hour, because this allows the body to absorb water better.

The dietitian said that our body gives many signals when we are dehydrated, ignoring which can prove costly. If the color of your urine is dark yellow, it is a clear sign that you are not drinking enough water. Apart from this, frequent headaches, dizziness, dry mouth, extreme fatigue and skin dryness are also symptoms of water deficiency. Lack of electrolytes in summer can also cause muscle cramps. Experts recommend not waiting to feel thirsty, because by the time you feel thirsty, your body is already 1% to 2% dehydrated.

The expert said that keeping the body hydrated does not only mean drinking plain water. In summer, essential minerals also get removed from the body through sweat. Therefore, according to experts, there should be variety of liquids in the diet. You can include coconut water, lemon water, fresh fruit juice, buttermilk and ORS solution. Apart from this, eat such fruits and vegetables which have high water content. Watermelon, cucumber and orange not only provide hydration but also provide essential vitamins and antioxidants to the body, which help in fighting the scorching heat.