<p>After days of heat and humidity, followed by a dip in temperature, the Indian Meteorological Department (IMD) has issued another <a href="https://www.mid-day.com/mumbai/mumbai-news/article/mumbai-braces-for-intense-heatwave-as-mercury-soars-past-40-c-23495472" target="_blank" rel="none noopener"><strong>heatwave alert</strong></a> in Mumbai from March 9-11. Temperatures are also expected to soar in April.</p>
<p>Given the rising temperature and shift in season that can bring a range of health challenges, it is essential to keep yourself hydrated and follow nutritional guidelines.</p>
<h2>Importance of hydration</h2>
<p>Ushakiran Sisodia, Chief Dietician, Jaslok Hospital and Research Centre, explains, &ldquo;Hydration is the process of replacing water lost by the body through life processes like sweating and urination. Sometimes, vomiting and loose stool also lead to water loss.&rdquo;</p>
<p>She reveals why hydration is essential for the body:</p>
<ul>
<li>Water helps the body maintain a healthy temperature.</li>
<li>It carries oxygen and nutrients to cells throughout the body.</li>
<li>It helps keep joints lubricated.</li>
</ul>
<h2><strong>Essential tips to keep yourself hydrated</strong></h2>
<p>In the hustle of everyday life, one can sometimes forget to do something as basic as drink water consistently.</p>
<p>Jinal Patel, Dietician, Zynova Shalby Hospital, Mumbai, suggests, &ldquo;Always carry a water bottle everywhere you go. Keep drinking water even if you do not feel thirsty. If you are someone who easily forgets to drink water all day long amidst a busy schedule, then setting water reminders can be beneficial. You can either use an online app or set phone alarms to remind you to drink water and stay hydrated.&rdquo;</p>
<p>In addition to drinking water, Patel shares the following tips to facilitate hydration:</p>
<ul>
<li>Eat more water-rich foods when the temperature rises. This can include fruits like watermelon, oranges, and cucumbers. Adding these foods to your diet can help you stay hydrated for a longer duration.</li>
<li>If you are sweating a lot due to rising heat in the atmosphere, try having electrolyte drinks. This can include homemade ORS or coconut water to maintain a healthy electrolyte balance.</li>
<li>Limit your caffeine and alcohol intake. Drinking these drinks in excess quantity can make your body lose more water.</li>
</ul>
<p>Warning against aerated and alcoholic beverages, Sisodia says, &ldquo;Aerated or alcoholic beverages can have a significant effect on your water balance, making it harder for your body to stay cool. In case you do have a cup of coffee or glass of wine, drink an extra glass of water to stay hydrated and support temperature regulation.&rdquo;</p>
<p>She further recommends increasing the intake of summer drinks like lime juice, fresh fruit juices and thandai, and avoiding hot drinks.</p>
<p><strong>Also Read:&nbsp;<a href="https://www.mid-day.com/lifestyle/health-and-fitness/article/summer-nutrition-rujuta-diwekar-shares-three-cooling-foods-to-beat-the-heat-23491930" target="_blank" rel="none noopener">Want to stay cool in this heat? Nutritionist Rujuta Diwekar recommends three foods to include in your diet</a></strong></p>
<h2><strong>Beat the heat</strong></h2>
<p>In addition to hydration, one can also take other steps to <a href="https://www.mid-day.com/lifestyle/fashion/article/as-mumbais-weather-changes-here-are-5-essential-fashion-tips-to-beat-the-heat-23488860" target="_blank" rel="none noopener"><strong>beat the heat</strong></a> like avoiding wearing heavy or thick fabric clothes. They can easily make you feel sweaty and claustrophobic. Its advisable to opt for lightweight, loose and breathable fabrics.</p><p>
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