Get through the hot summer! Smart hydration tips to prevent dehydration!

Summers in Japan are getting hotter and hotter every year. Without even realizing it, our bodies can become dehydrated. Proper hydration is essential to staying comfortable and healthy during the summer.

◎Are you hydrating correctly?

Even if you think you are doing the right thing, there are cases where you are actually increasing your risk of dehydration.

・Drink only when you are thirsty
→When you feel thirsty, your body is already dehydrated. When our body loses even a little bit of water, it sends a signal that we are thirsty, but if you wait for this signal, it will be too late.

Drink a lot of water at once
→This puts a strain on the stomach and intestines, reducing digestive function and causing summer fatigue and loss of appetite.

Drink lots of water only
→ The salt concentration in body fluids decreases, which can actually lead to dehydration.

- Hydrate with caffeine and alcohol
→The diuretic effect causes water to be expelled from the body, which has the opposite effect.

- Drink lots of sweet juices and soft drinks
→ Excessive sugar intake can cause loss of appetite and poor health.

・Restrict fluid intake due to concerns about going to the toilet at night
→You lose fluids through sweat even while you sleep, so you need to be careful about dehydration at night.

◎Five rules for hydration★

・Don't gulp it down! Aim for one glass (150-200ml) every 1-2 hours.
・The timing of intake is also important! Consciously replenish your nutrients when you wake up, before going to bed, before and after bathing, and before and after exercise.
・When you sweat a lot, drink salt as well! In addition to water, make use of sports drinks and oral rehydration solutions that contain electrolytes and sugar.
・We recommend barley tea! It's caffeine-free and contains minerals, making it ideal for daily hydration.
・One sip of water before bed and after waking up is magical! Getting into the habit of drinking small amounts of water is also effective in preventing dehydration.

◎Quick tips on hydration

・Does gargling not hydrate you?
→ Although your mouth and throat will be moist, only a small amount of water will be absorbed into your body. It is important to drink plenty of water.

・Get hydrated through your meals!
→You can also get water from summer vegetables and fruits such as cucumbers, tomatoes, and watermelon, as well as miso soup and other soups. Summer is a time when appetite tends to decrease, so be creative with your diet.

◎Summary

Dehydration can happen to anyone during the hot summer. Drink small amounts before you get thirsty, be mindful of salt intake, and make use of food to hydrate. With the right knowledge and habits, you can stay hydrated from the inside out and get through the summer in good health!


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Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Tomonori Ishizuka

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic
https://sera-clinic.com/