New Delhi: Proper hydration is crucial for health and energy during the summer months. Though one might regularly hear about drinking extra water for optimal hydration, good hydration is not just drinking water or additional water. Smarter hydration approaches that prioritize the restoration of necessary nutrients and fluids are required to manage fatigue and health concerns that may arise due to dehydration. Dr. Shruthi M Hegde, B.A.M.S, M.D., an Ayurveda Expert at Discovery Sciences Group, Research & Development Center, Himalaya Wellness Company, Bengaluru, shared her advice on staying hydrated during summer.
Dehydration impacts the body in multiple ways, often leading to symptoms such as headaches, muscle cramps, dizziness, and extreme fatigue. Severe dehydration, if unattended, may lead to lowered cognitive functions, kidney stones, and, in extreme cases, may result in damage to organs. Sweating is the body’s cooling mechanism, but it contributes to the loss of water and important electrolytes sodium, potassium, magnesium, calcium, and chloride, in the process. Fluid volume contains the necessary electrolyte balance that regulates fluid retention, nerve and muscle function, as well as the rhythm of the heart. Utilization of water replacement alone without replenishing the lost electrolytes may worsen symptoms and also lead to complications like hyponatremia (low blood sodium) in cases of severe dehydration and dehydration associated with some underlying medical conditions.
Why Water Alone May Not Be Sufficient
Although water is essential for survival, it may not fully meet hydration needs during periods of intense heat or physical activity. Heavy sweating from exercise, outside labor, or continuous exposure to hot environments results in a large loss of electrolytes from the body. When the body cannot replace these lost minerals, it becomes difficult to maintain internal balance, with implications of decreased performance, fatigue, and increased incidence of heat- illness.
The Role of Electrolytes in Hydration
For nearly all physiological processes, electrolytes are essential. Sodium helps regulate blood pressure and fluid balance. Potassium helps to contract muscles and transmit nerve impulses. Energy production is one of the hundreds of biochemical processes that magnesium assists. While chloride supports digestion and acid-base balance, calcium helps to contract muscles and transmit nerve impulses. Neglecting these critical minerals can impede recuperation, decrease physical performance, and increase susceptibility to heat illness.
The Science behind Smarter Hydration
Smarter hydration focuses on meeting the body’s specific needs for both fluids and nutrients. Advances in research have led to the development of hydration solutions that go beyond plain water or sugary sports drinks. These solutions aim to replace what is lost through sweat while promoting better absorption and overall health.
Effective hydration strategies include balancing electrolytes in the right proportions, avoiding excessive sugar to prevent energy crashes, and ensuring rapid absorption so the body quickly benefits from the fluids and nutrients consumed. Customizing hydration plans based on factors such as age, lifestyle, activity level, and health conditions can further enhance their effectiveness.
Enhancing Hydration with Nutrients
Incorporating additional nutrients into hydration routines can provide added benefits. Vitamin C enhances energy levels and supports the body’s natural repair processes, aiding faster recovery from exhaustion. Superfruits such as Amla (Indian Gooseberry) and Pomegranate are rich in antioxidants, which help combat oxidative stress caused by heat and physical exertion. These nutrient-rich additions not only replenish lost fluids but also help strengthen the body against environmental and physical challenges.
Populations at Higher Risk
Certain groups are more vulnerable to dehydration and electrolyte imbalance. Athletes and fitness enthusiasts lose significant amounts of fluids and electrolytes during intense workouts. Outdoor workers and commuters face increased fluid loss due to prolonged heat exposure. Elderly individuals, who often experience a reduced sense of thirst, are more prone to dehydration. Children are particularly susceptible to heat stress and require proactive hydration measures. Individuals with medical conditions such as diabetes, kidney disease, or gastrointestinal disorders may also need specialized hydration strategies.
Practical Strategies for Effective Hydration
Adopting smarter hydration practices can help mitigate the effects of heat and maintain energy levels throughout the summer. Electrolyte-enhanced drinks are recommended for replacing both fluids and minerals lost through sweating. Monitoring signs of dehydration, such as dry mouth, dark urine, fatigue, and dizziness, allows for early intervention. Including superfruits and Vitamin C in hydration plans provides additional antioxidant and immune support. Avoiding sugary beverages helps prevent energy crashes and unnecessary calorie intake. Raising awareness about smarter hydration practices, especially in high-risk communities, can further improve health outcomes.
Hydration plays a crucial role in maintaining health and energy during the summer months. By prioritizing smarter hydration strategies that address both fluid and electrolyte needs, individuals can reduce the risk of fatigue, improve physical performance, and protect against heat- illnesses. Advances in research and technology continue to refine these approaches, making it easier to stay healthy and energized.
