With the mercury rising and summer arriving in some parts of the world more time is now being spent in outdoor activities. At this time it is not uncommon to neglect increased fluid requirements.
People with diabetes need to be extra careful when it comes to replenishing their fluids. If blood glucose levels are higher than they should be for prolonged periods of time, the kidneys attempt to remove some of the excess glucose in the urine. The body loses increased amounts of water resulting in Increased thirst.
The amount of water one needs to drink depends on weight, body composition, food intake and activity levels. The average adult man needs about 3 litres and woman about 2.2 to 2.5 litres. It’s always best to listen to one’s body signals as our brains are highly tuned to our needs. Thirst or fatigue maybe signs of mild dehydration. Yellow or orange coloured urine is another sign. If lounging near the pool or working outdoors, it is prudent to carry a water bottle and keep sipping. Thirst is often mistaken by people for hunger. A good way to avoid eating when you actually need water is to drink when feeling cravings. They usually go away if one has eaten in the preceding 2 hours.
About 20% of fluid is ingested with food. Fruits and veggies typically have high water content. Exercising or sweating during the day, may need replacement with at least an additional 1-3 cups of water.
Useful tips to remain hydrated:
So, what’s your favourite way to stay hydrated and energised?
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