How to Stay Hydrated and Healthy This Summer

The heat of a summer day may be harsh on your body and skin, even if you're not outdoors. It's critical to take precautions against the sun's rays and dehydration if you're going to be outside for an entire day or just a few hours. Continue reading to learn more about the importance of staying hydrated and using sunscreen to protect your skin.


What Does Dehydration Do to Your Body?   

Water makes up around 60 percent of the body's weight, so it's no surprise that your body is mostly water. The body cannot function if your system's water drops too low. Water is required for proper blood flow, power and control of biochemical reactions, and the removal of pollutants from the body via the liver and kidneys. Water also helps yours body properly digest and absorb foods, and keeps many other bodily functions working as well.


When the water levels in your body fall too low, you become dehydrated. It is rapidly correctable in the early phases, but if the problem persists, you may suffer irreversible organ damage and even death. Dehydration can result from prolonged diarrhea or vomiting, or a high fever. In these situations, it is critical to visit a medic to treat the underlying issues causing those symptoms as soon as possible.


The situation occurs when the person with dehydration is not ill. The condition stems from your body's attempts to cool itself down as you are in a hot environment. Your body generates sweat to help you cool down, and this sweat is mostly water and salt in composition.


Sweating may stop you from overheating, but you can become dehydrated if you don't replace the lost fluids. To make matters worse, the salt shed while you sweat makes it more difficult for your body to retain the liquids you take. As a result, sports drinks include salts and other electrolytes to help your body to retain water.


How to Prevent Dehydration   

The best way to avoid dehydration is to drink a lot of fluids and stay indoors during the hottest hours of the summer sun. It's critical that you take in an adequate amount of water throughout the day, not just when exercising or outdoors in the sun.


Drinking a lot of water first thing in the morning will not help keep you hydrated as the day rolls on. The excess water will simply pass through your kidneys and out of your body before it can be properly utilized. On the other hand, drinking eight glasses of water throughout the day will give your body the amount it needs to function properly.


Pay close attention to heat-related warnings and avoid being outdoors when you hear one. These alerts mean that even if you drink enough water, you may overheat or become dehydrated if you stay outside.


Diagnosing Dehydration   

Mild or moderate dehydration is characterized by a variety of symptoms, including thirst, fatigue, and lightheadedness. It's critical to be aware of the signs of dehydration to address the problem. IV fluids and other medical procedures may be required to rehydrate the body if it reaches severe dehydration.


The early signs of dehydration include:   

  • Feeling thirsty: The sensation of thirst is how your body communicates it needs liquids. Don't ignore it.

  • Dryness in the mouth: The body will cut back on saliva production if it is running low on water.

  • Dark urine: The kidneys need a lot of water to function correctly. Dark urine means they don't have enough.

  • Fatigue: Your body may be unable to keep up with activities if it lacks water. Fatigue is a mechanism to slow you down and try to preserve resources.


Dehydration at this stage is simple to reverse. You must hydrate by drinking water and eating water-rich fruits and vegetables. Examples include melons, peaches, strawberries, tomatoes, cucumbers, lettuce, and celery. If you don't enjoy water, consider using no-sugar-added flavored water or coconut water to rehydrate yourself instead. Caffeinated beverages are dehydrating and should be avoided.


Moderate Dehydration   

It will get worse if you don't provide your body with the water it requires at the start. Moderate dehydration is characterized by:

  • Dry skin

  • Headache

  • Muscle cramps

  • Reduced need to urinate, but with only small amounts of dark yellow, strong-smelling urine released when you do

  • Swollen tongue

  • Sugar cravings


At this point, you could require more than water to replace the fluids that have been lost. Sports drinks or electrolyte beverages for sick children are a good choice. If you don't have either of those on hand, a sugar-rich soda or tea followed by water should work.


Regardless of how you replace the fluids you lose, getting out of the heat and sun is essential until your fluid levels have recovered.


Severe Dehydration   

Unfortunately, if your body does not get the fluids it needs before this stage, you will begin to experience symptoms of severe dehydration. These may include:

  • Sluggishness

  • Slurred speech

  • Dizziness

  • Confusion

  • Fainting

  • Heart palpitations

  • Raised body temperature


Skincare is Just as Important as Hydration  

In the extreme heat and sun of the desert, dehydration is not the only problem you must be wary of. Your skin, too, needs to be safeguarded. The depletion of the ozone layer makes it so that all skin types must be protected from UV radiation.


Sunscreen with an SPF of 30 or higher is the best method to protect yourself from the sun. It is also the most effective way to prevent sunburn and reduce your risk of developing skin cancer. You should apply sunscreen everyday to maintain healthy skin, just as you should drink plenty of water everyday to maintain a healthy body. Sunscreen also helps prevent the signs of aging skin caused by sun damage. Fine lines, dry skin, loose skin, and dark spots can be worsened by sun damage.


Everyday you are in danger of the sun's harmful UV rays, whether indoors or outside, you should apply sunscreen. On the days you intend to go out, especially if you expect to be in water or sweat profusely, opt for a water-resistant sunscreen. If your skin is sensitive, it may take several brands before you find one that works well with it, but it is definitely worth the trouble.


You can still protect yourself from harmful UV rays if you don't have sunscreen on hand or are worried that what you applied earlier has lost its effectiveness. Even though you're warm, cover up exposed skin with a blanket or a full-length coat. Even if you use sunscreen, a wide-brimmed hat is always a good idea to get additional protection. If you don't have any extra clothing or a hat, whatever shade is around will do. An umbrella, a tree, a business awning, or even the shadow of a parked automobile are all preferable to baking in the hot sun without sunscreen protection.


Dehydration and sunburn are both negative effects of spending too much time in the sun without preparation. Always stay hydrated, especially during the summer heat, and always have water bottles on you. You should make applying sunscreen part of your morning routine. If you spend more time in the sun than anticipated, bringing extra sunscreen with you can be a great idea.


Amenities Make the Difference at Liv  

Take advantage of the numerous summer heat-beating amenities available in your Liv Community. Central air conditioning, a pool, and a shaded BBQ area are just the beginning.

Sunglasses in the sun