In the scorching heat of the summers, our body is compelled to consume an increased amount of fluids. This is required to prevent dehydration & other ill effects of the heat.Ask anybody & pat comes the reply 8-10 glasses of water is recommended. Is the commonly recommended 8-10 glasses of water or even 4-5 liters suitable for everyone, or is it a one-size-fits-all approach?

DOES THE QUANTITY VARY FROM PERSON TO PERSON?

The quantity definitely varies with age, lifestyle, physical well-being & of course, it varies seasonally, for instance, we need more water during summer. We all know our body is made up of 70% water & even slight dehydration can be dangerous. Increasing heat leads to depletion of important electrolytes (salts) & fluid from the body which may lead to a headache, hypotension or even dizziness.

THE BENEFITS OF WATER:

Water is the most suitable form of fluid once can vouch for. Let's have a look at the benefits of water:

• Weight loss- water has no fat, no calories, no carbs & no sugar. Yet, consuming water helps to attain satiety & this results in reduced calorie intake. Thus, a sufficient amount of water may help to achieve weight loss goals.

• Heart healthy- lowers the risk of heart attack by 41 per cent. Water contains several minerals which help to keep our heart healthy.

• Energy- being dehydrated can sap your energy & make you feel tired. Water keeps you hydrated & helps to replenish electrolyte levels in the body. This keeps you energized & active through your routine.

• Headache cure- Somes headaches are simply because of not drinking enough water.

• Healthy skin- Water removes toxins from the body & thus, clears up your skin & gives a healthy glow to the facial skin.

• Better exercise- Being dehydrated can severely hamper your athletic activities as lack of water results in electrolyte imbalance causing fatigue & exhaustion.

• Digestive problems- Water can help cure stomach acid problems. It neutralizes excess amounts of acid production in the body & reduces symptoms of acidity & heartburn.

• Cancer risk- As per research, sufficient intake of water reduces the risk of colon cancer by 45% & bladder cancer by 50%

• Cleansing- Water is used to help flush out toxinsc & wastes from the body.

KNOW YOUR HYDRATION LEVEL:

One simple way to assess your fluid intake is by observing the color of your urine. If it is clear, your intake is likely adequate, but if it appears pale or darker, it's a sign that you need to increase your fluid intake. However, despite knowing the benefits of drinking water, many people lack the motivation to consume it regularly.

Additionally, some may find plain water monotonous & boring. To make your water more enjoyable, here are some creative ways to enhance its taste:

• FREEZE- Freeze fruits like berries in ice cubes for a chilled infusion.

• GO HERBAL- Adding herbs such as ginger, mint leaves or lemongrass can improve the flavor of drinking water.

• FRUTILICIOUS- Add fresh fruits such as lime & berries to make your water tastier or try adding cucumber for a fresh taste.

• TEATIME- Not your normal hot tea but refreshing iced tea with the goodness of ginger, cinnamon, lemon juice or lemongrass will not only add flavor but help you to stay hydrated.

• BEAT THE PAIN TOO- lavender & rose hips are packed full of vitamin C & may help ease arthritis pain. Add these to your water to improve the taste & experience healthy hydration.

Healthy V/S Unhealthy Natural Hydration Drink:

Here are some refreshing recipes which will help you beat the heat

COLD CUCUMBER SOUP:
soups are not always winter beverages

INGREDIENTS:

• Cucumber - 100 gms
• Low-fat curd - 1 tbsp
• Low-fat milk/ skim milk 1/4th cup Butter - 1/4th tsp
• Pepper powder -  According to taste Mint-For topping 

METHOD:

 Step 1   Chop one cucumber finely. Cut the remaining cucumbers into big pieces.

 Step 2   Add 3 teacups of water to the big cucumber pieces & cook until soft.

 Step 3   When soft, blend in a liquidizer.

 Step 4   Add the curds, milk & salt & beat well.

 Step 5   Heat the butter & fry the finely chopped cucumber & the capsicum for half a minute, Add to the soup.

 Step 6   Chill & sprinkle freshly ground pepper.

To balance the water content in the body, the below-mentioned drinks for dehydration act as a miracle.

DETOX WATER:
Your healthy supply for the whole day.

INGREDIENTS:

• Lemons - 2 pc
• Cucumber -  ½ pc
• Mint leaves - 10-12
• Water - 3 Liter 

METHOD:

 Step 1   Brew overnight to create a natural detox, helping to flush impurities out of your system.

CHUTNEY LASSI:
Go green & chill

  INGREDIENTS:

• Curd - 200 gms
• Cilantro - mint
• Chutney - 2 tsp
• Salt - To taste 

METHOD:

 Step 1   Blend curd & add cilantro-mint chutney & serve chilled.

PEACH SMOOTHIE:
Chill with your protein drink 

INGREDIENTS:

• Curd - 100 gms
• Milk - 50 ml
• Peach - 2-3 pc
• Sugar - 1 tsp
• Chia seeds - 1 tsp 

METHOD:

 Step 1   In a blender blend all the above ingredients except chia seeds until smooth.

 Step 2   Add 1 tsp chia seeds, garnish it with mint leaves & serve chilled.

APPLE ICED TEA:
no more boring tea 

INGREDIENTS:

• Water -  ½ cup
• Apple juice (home-made, no sugar) -  ½ cup
• Green tea bag - 1
• Cinnamon powder -  ½ tsp
• Ginger juice -  ½ tsp
• Lemon juice - 1 tbsp
• Honey - 1 tbsp 

 METHOD:

 Step 1   In ½ cup hot water dip the green tea bag & leave it for 10 mins in the refrigerator.

 Step 2   Now add chilled apple juice to the above tea.

 Step 3   Add cinnamon powder, ginger juice, lemon juice & honey & mix well.

 Step 4   Serve chilled.