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Severe heatwave alert in Delhi: How to hydrate, what to drink, how much and what to avoid

Caffeine is a diuretic. To worsen matters, we top our cold coffees and shakes with ice-cream

Thirst is not a measure because it is the last indicator of your condition. (Photo: Freepik)

As we are exposed to extreme summer temperatures, the real question is can we quantify the hydration needed to counter it? And since needs differ from person to person, depending on their activity, exposure and perspiration, a baseline is difficult to codify. “Still we can say that anybody without chronic diseases should have 2.5 to 3 litres of water or fluids every day or 40 to 50 ml per kg of body weight. If you are sweating profusely with heat exposure, then just add anything between 500 ml to one litre as extra,” says Ritika Samaddar, regional head, Nutrition and Dietetics, Max Healthcare.

Extreme heat easily sucks out water from a person’s body, which reduces blood volume. This forces the heart to work harder to pump oxygenated blood to other organs. Dehydration in turn limits sweating, resulting in overheating of the body, triggering a heat stroke. “So the best way is to keep labelled bottles with water and electrolytes like sodium, potassium (which we lose rapidly while sweating) close to you. Electrolytes help our muscles and nerve cells function. Remember if water tastes flat, you can zest it up with fruit and herb infusions or lemon. This also tames hunger pangs,” adds Samaddar.

When do we know we are dehydrated?

Thirst is not a measure because it is the last indicator of your condition. Our ability to sense thirst decreases with age. Besides medications like weight loss drugs can interfere with signalling. So that’s why we go by urine output (once every two-three hours) to broadly understand if we are dehydrated or not. Keep sipping water at frequent intervals if having it at one go seems tiresome.

What do we mistake as water alternatives?

Caffeine and sugar, both of which end up dehydrating the body more, are the key ingredients of cold coffee. Caffeine is a diuretic. To worsen matters, we top our cold coffees and shakes with ice-cream. When you consume extra sugar, your body tries to balance the sugar concentration in your blood and draws water from your cells and tissues, dehydrating you. Even home-made pulped fruit juice is concentrated sugar. Avoid alcohol.

What are the best hydrating drinks?

Coconut water, which is naturally rich in the key electrolytes of sodium, potassium and magnesium. A glass yields 23 to 25 calories and, therefore, can be had once or twice a day. However, it isn’t recommended for those with very high blood sugar and kidney disease patients (potassium can be harmful). Lemon water has just five calories per glass. Chaach or plain buttermilk is also a safe choice, with 98 calories per glass (240 ml). A 250 ml glass of bael juice contains around 140-150 calories along with minerals, fibre and is a great probiotic. One glass of watermelon juice contains 75 calories and is rich in fibre. Meanwhile, a glass of raw mango panna is around 180 to 200 calories and is best avoided by those with blood sugar. A cup of kokum juice contains around 60-95 calories but if you use a concentrate and dilute that with water, the calorie count will become lower.

Infused water with herbs and diced cucumber are hydrating, rich in sodium, potassium and are low-calorie.

Does water inherent in fruits and vegetables count?

Yes. Many foods, particularly fruits and vegetables, contain water. Lettuce has 60 to 70 per cent water when used in a salad.