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Body hydration - 5 tips for an ideal routine

One way to take care of yourself, especially in the summer, is proper body hydration .

At Candelinas we also strongly believe in taking care of our body. Besides, through scented candles and unique chocolate-shaped snap bars , we are by your side in every moment of relaxation and self-care.

Hydration is the cornerstone of good health, affecting everything from physical performance to the quality of our skin .

In the sweltering summer heat, when we're more likely to sweat and lose fluids, focusing on body hydration becomes especially critical.

In this article we'll explore the concept of body hydration , provide an ideal routine for maintaining optimal hydration levels and share tips on how to stay hydrated during the hottest time of the year.

What is body hydration?

Body hydration refers to the balance of fluids in our body.

Water plays a vital role in keeping every system in our body functioning, including our heart, brain and muscles.

It aids in digestion, supports the absorption of nutrients, regulates body temperature, lubricates the joints and helps eliminate waste and toxins.

Since the human body is made up of approximately 60% water, adequate hydration is vital to our overall health and well-being.

Body Hydration – Discovering the ideal routine

Maintaining an ideal hydration routine involves a combination of healthy habits and a conscious effort to drink fluids regularly. Here's a simple routine to help you keep your hydration levels at an optimal level:

#1 Start your day right

Start each day by drinking a glass of water as soon as you wake up. During the night, your body dehydrates. By drinking water every morning you wake up your metabolism and hydrate your body.

#2 Drink water slowly

Instead of drinking large amounts of water at once, try drinking smaller amounts throughout the day. This method helps the body absorb water more efficiently.

#3 Hydrate before, during and after exercise

Exercising, especially in the summer, increases the loss of water from your body through sweating. It's important to drink water before you start exercising, take regular breaks to drink during your workout, and rehydrate your body once you're done exercising.

#4 Drink water before you get thirsty

Thirst is a sign that our body is already dehydrated. Therefore, it is better to drink water regularly, thus preventing the thirst you may feel.

#5 Incorporate hydrating foods into your diet

Many fruits and vegetables, such as cucumbers, watermelon and strawberries, have a high water content. Incorporating them into your diet can help maintain hydration levels.

Body hydration in summer

During the summer, scorching heat and increased physical activity can lead to extra fluid loss. Here are some tips to ensure optimal body hydration :

#1 Increase your water intake

Given the increased fluid loss in summer, it's really important to increase your regular water intake.

#2 Have a bottle of water with you

Always having a bottle of water handy can make all the difference and allow you to hydrate at regular intervals.

#3 Say no to alcohol and caffeine or at least limit them

Both alcohol and caffeine can have a diuretic effect, causing the body to lose water. Limiting their intake can help you keep your body hydrated.

#4 Increase electrolytes

If you exercise vigorously or spend a lot of time in the heat, it's a good idea to consume sports drinks that contain electrolytes, which are lost through sweating.

#5 Choose loose, light-colored clothes

Light-colored clothing reflects heat better than dark clothing, and loose-fitting clothing allows air to circulate, reducing sweating and the need for extra body hydration .

By understanding body hydration and maintaining a proper hydration routine, you can ensure that your body is performing at its best, especially during the intense heat of summer.

What is dehydration?

Before we proceed, it is important to understand what happens when our body is deprived of the hydration it needs. Dehydration is a condition that occurs when the loss of body fluids, mainly water, exceeds the amount taken in.

Symptoms of dehydration can range from mild to severe and include headaches, dry skin, dizziness and in extreme cases, fainting. Chronic dehydration can also affect kidney function, potentially leading to long-term health problems.

Hydration and exercise

When it comes to exercise, hydration takes on an even more critical role. Sweating, the body's natural cooling mechanism, results in the loss of water and important electrolytes, such as sodium, potassium, calcium and magnesium.

A hydration strategy for exercise should include hydrating well before physical activity, hydrating at regular intervals during activity to replace fluids lost through sweating, and hydrating after exercise to replenish any fluid deficits.

Hydration beyond water

While water is the easiest and most direct way to stay hydrated, it is not the only means. Some foods can also provide a significant amount of water. Fruits such as watermelon, oranges and peaches are almost 90% water and also provide essential vitamins and minerals. Vegetables, especially cucumbers, lettuce, zucchini and tomatoes, are also high in water content and can make a big contribution to your hydration levels.

Skin hydration and health

Proper hydration is vital to maintaining healthy skin.

Water helps flush out toxins, helps skin elasticity and can even help fight skin disorders like psoriasis and eczema. It also contributes to a more youthful and vibrant appearance.

Especially in the summer, when heat and sun exposure can dry out the skin, staying hydrated can help your skin look healthy and fresh.

Body hydration for children and the elderly

Children and the elderly are particularly vulnerable to dehydration. We should encourage children to take water breaks during play, especially when it's hot, and always have water available.

For the elderly, medications or a reduced sense of thirst can lead to insufficient water intake. Regularly offering water and fluids can help maintain their hydration levels.

Alternative body hydration

For those who struggle to drink enough water, there are alternative ways to stay hydrated.

Herbal tea for example, milk and natural fruit juices can contribute to your daily fluid intake.

Foods with a high water content, such as soups and broths, can also help. However, you have to be quite careful with caffeinated or alcoholic drinks, as these can lead to possible dehydration.

Body hydration and health status

Certain health conditions, such as diabetes or heart disease, can affect the body's ability to regulate fluids, as can certain medications. Individuals with such conditions should consult their health care provider to determine the appropriate amount of daily fluid intake.

In a few words

Maintaining optimal body hydration is a simple but critical component of overall health and wellness, especially during the summer months when heat can dramatically increase fluid loss. By understanding the importance of hydration and adopting a routine that ensures regular fluid intake, you can ensure your body is performing at its best, even under the hot summer sun.

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