Do you know in summer headaches, weakness, irritability and nausea could be due to insufficient intake of water/ fluids? All these symptoms could be due to decreased fluid intake, so staying well hydrated is essential to maintain adequate blood volume, energy levels and body functions. People who exercise and drink less water may experience severe cramps in both upper and lower limbs at times abdominal muscles also.

Most of us should consume about 3 liters of water every day. However, exact amount depends on level of activity and the surrounding temperature. Fluid intake goes up in hot and humid conditions. Stay well-hydrated by drinking lots of water, coconut water, buttermilk, milk and eating lots of seasonal fruits like water melon musk melon, papaya and fresh vegetables. Few food items we choose to beat the heat may be containing more of calories and fat than fluid.

Thirst Quenchers: If you prefer alcoholic beverages or carbonated drinks or cold coffee to a cold glass of water or butter milk, think again, they may act as a diuretics leading to loss of fluids than replenishing body fluids.

Cooling down with Frozen Treats: Ice creams, high fat frozen desserts may add more calories to your weight than quenching your thirst.

Avoid snacking and intake of fried items: A handful of any kind of snack won’t do much harm, but eating too much can sabotage your diet. Each ounce of potato chips or cheese puffs is roughly 160 calories and 10 grams of fat. Cheese nachos will set you back 692 calories (plus 38 g fat and 1,632 mg sodium); and a 10-cup box of movie theater popcorn has 550 calories, 31 g fat, and 972 mg sodium. Try snacking on fruits, sprout, or small portions of fat-free popcorn.

Dr.K.S.Konappa
Senior Geriatrician & Family Physician
Peritus Healthcare Solutions