Dehydration Fruits Health Tips Summer tips

10 Healthy Fruits to Fight with Dehydration in Summer

Advice and solutions to defeat Dehydration

With the arrival of summer also comes holidays for kids, planning vacations, tours, picnics, and several others. With all this joy and planning also follows difficulties like high temperatures, humidity, sweating, and several others. Dehydration, heatstroke, sunburn, high temperatures, headache, and skin problems are few adverse effects of summer on our body. Dehydration is the main problem faced in summer due to raised temperatures and excess sweating. Dehydration can be dangerous and also can raise the risk of several health problems like sunstroke, kidney stones, constipation, hypertension, gastritis, and so on.


All regarding conventional health

Water plays a very crucial role in our several body functions, in fact, our body consists of 60% of water. Every organ, cell, and tissue in our body utilizes water. Water helps in flushing out toxins from our body, regularises body temperature, creating saliva, and so on. In summer we need more water than other seasons due to temperatures, sweating, vomiting, and diarrhea. People with dehydration face symptoms like dry mouth, thirsty feeling, headache, constipation, dark colored urine, and so on. Dehydration also leads to short-term memory and concentration problems as our brain is made up of about 73% of water. To avoid all these health complications it is important to be hydrated by taking enough fluids. Many experts advise drinking at least 6 to 8 glasses of water daily, but the recommended levels vary depending on their height, weight, age, and the amount of physical activity they do. It is very important to take care of your kids in summer to eliminate summer illnesses like dehydration, sunstroke, prickly heat problems, and so on. Take a look at our summer care tips for children article and let your children enjoy safe summer by following these tips.

List of fruits to fight dehydration

Do you know, you can hydrate your body with not just water but also with what’s present on your plate? Yes, fresh fruits are the perfect example of that. By including fruits in your summer diet you can not only stay hydrated but also can get essential nutrients, vitamins and minerals. Here are few healthy fruits that assist you in warding off the risk of dehydration.

Follow the steps to avoid dehydration

You can avoid the risk of dehydration by following few tips, like

  • Drink enough water whenever you feel thirsty
  • Carry a refillable water bottle along with you
  • Avoid caffeinated drinks instead opt for fresh juices
  • Avoid spicy foods
  • Have coconut water, is filled with all essential nutrients and can succeed in avoiding the dehydration
  • Avoid alcohol, as it increases the frequency of urination and increases your risk of loss of water
  • Quit smoking, it makes you dehydrated
  • Opt for indoor exercises and avoid intense workouts.
  • Eat veggies that have high water content like tomato, cauliflower, green peppers, spinach, and so on.
  • Avoid going out in peak hours, instead plan your schedule in the early hours or the evening
Dehydration Health Tips Summer tips

The Major Causes of Dehydration

Explain in detail about Dehydration :

Dehydration is a situation where your body doesn’t have enough fluids and water content. It is a situation where water loss exceeds water intake. Water in the body may be lost due to exercises, sweat, vomiting and so on. Water is very important to our body, our body contains about two third of water, every cell and organ in our body depends on water, dehydration upset the balance and our body cannot function well, dehydration may also lead to problems like headache, kidney failure, urinary problems and so on. Dehydration can be mild, moderate or severe depending on the water loss.


Water in our body performs important functions like

  • Flushes out waste and toxins
  • Controls BP and heart rate
  • Controls body temperature
  • Creates saliva
  • Lubricates joints

Causes of dehydration :

We lose water every day through body functions such as breathing, walking, sweating and exercise. Dehydration is caused by several conditions like

  • High fever
  • Vomiting
  • Diarrhea
  • Exercise
  • Heat exposure
  • Exercise and sweat
  • Diabetes
  • Frequent urination due to infections
  • Inability to drink water or fluids.

Dehydration causes various skin problems such as dry skin, eczema, psoriasis, discolouration and premature wrinkles. Dehydration also causes hair loss, adequate water intake is needed for hair cells to transport nutrients and vitamins to the hair root which directly effects hair growth.

Symptoms of Dehydration :

Some basic symptoms include

  • Feeling thirsty and lightheaded
  • Dry mouth
  • Tiredness
  • Dark coloured urine
  • Dizziness
  • Fainting
  • Constipation
  • Headache
  • Dry skin

How it affects people :

Anyone can become dehydrated irrespective of age and gender. Dehydration is common in summer due to increased temperature. Dehydration can be life threatening if not treated on time. In dehydration our body becomes weak and tired, it increases body temperature, and increase heart beat. Dehydration causes kidney failure, obesity. Dehydration effects person’s mood, energy level and ability to think. Sports persons are more likely to get dehydrated from lot of physical activity as they lose water as sweat, playing outdoor causes sunstroke and dehydration. A mild dehydration can also affect sport persons physical and mental performance; to overcome these problems and to be fit they need to take fluids and juices regularly.

Tips to avoid Dehydration :

Drink plenty of water every day when you’re going out, the weather is hot or exercising. Coconut water is a power house of vitamins, minerals and electrolytes; One should constantly drink fluids not occasionally.
Take foods with high water content. Avoid taking spicy food, as it leads to acidity, heart burn and dehydration. Taking fruits in your diet helps in preventing dehydration. Fruits like watermelon, grapes, pineapple, oranges which have high water content help in coming out of dehydration.
Curd/yogurt, buttermilk, lemon water, juices, cucumber, mixed green salad helps to keep us hydrated. Dressing according to the weather helps in avoiding sweat and dehydration. Take a bottle of water whenever you are stepping out of the house and drink enough water. Staying properly hydrated indicates that our bodyis well functioning.