Stay Cool and Hydrated: Ayurvedic Tips and Summer Drinks for You

SUMMER VS HYDRATION

Hydration is not just about water intake it’s also about electrolyte balance to maintain physical and mental health

PHYSIOLOGY OF HYDRATION:

The body maintains water balance through a delicate interplay between intake and output mechanisms. Water enters the body through liquids, foods, and metabolic processes, while it exits through urine, sweat, respiratory water loss (exhalation) can significantly affect how we stay hydrated during the summer season., and feces.

The balance is primarily regulated by the kidneys, the hypothalamus, and the pituitary gland:

·        Kidneys: The kidneys filter blood and regulate water retention or excretion, adjusting urine concentration according to the body's needs. When dehydrated, kidneys conserve water, producing more concentrated urine {yellow or orange coloured urine}. When hydrated, they excrete more dilute urine.

·        Hypothalamus: The hypothalamus monitors the body’s hydration status by detecting blood osmolality (the concentration of dissolved substances in the blood). When dehydration occurs, osmoreceptors in the hypothalamus stimulate thirst and trigger the release of hormones to help the body stay hydrated. antidiuretic hormone (ADH) from the pituitary gland.

·        Pituitary Gland: ADH (also known as vasopressin) is released into the bloodstream and acts on the kidneys to increase water reabsorption. This helps to conserve water in the body to avoid dehydration.

·        Thirst is the primary way to signal the need of water, it is triggered by increased osmolality and reduced blood volume. Hypothalamus stimulate the sensation of thirst.

Hydration is not just about water intake but also about the balance of electrolytes (e.g., sodium, potassium, chloride, calcium) that are dissolved in water. These electrolytes help regulate nerve function, muscle contractions, and fluid balance.

• Sodium: A major electrolyte that helps control the amount of water in and around cells.

• Potassium: Works with sodium to maintain fluid balance inside and outside cells, which is essential to stay cool in the summer heat.

• Chloride: Works closely with sodium to maintain osmotic pressure and proper fluid distribution.

When the body loses more water than it takes in, dehydration occurs, especially during the summer season when the heat increases fluid loss. This disrupts the balance of electrolytes and affects normal cellular functions.

• Early signs of dehydration include thirst, dry mouth, fatigue, and dark-coloured urine.

• Severe dehydration can lead to symptoms such as dizziness, confusion, rapid heartbeat, low blood pressure, and in extreme cases, organ failure.

According to Ayurveda Thirst is due to aggeravation of vata and pitta dosha which causes dehydration of tissue elements of body which are liquid in naure like kapha,plasma and lymph drainage, tip of the tongue,palate ,throat and lungs

The clinical features of thirst is anorexia, lack of circulation, dryness in the body, constipation and fatigue.

GUIDELINES TO OVERCOME DEHYDRATION

·Dehydration can be apart of underline diseases like diabetes,fever,diarreha,IBS and vomiting sp treatment should be done accordingly.

·Sugar can worsen dehydration, especially in the summer heat, so incorporating hydrating foods like cucumber and mint can help cool the body.

·When you consume sugary drinks (like sodas, fruit juices, or sweetened beverages), your body needs more water to digest and process the sugar, making it crucial to stay hydrated. High sugar content can lead to increased urine output due to the kidneys working harder to get rid of the excess sugar.

·Hydrate the body with natural sources like coconut water, sugarcane juice and consume the vegetables and fruits which have more water content.

·Include ORS without sugar in moderate to severe rehydration.

·According to Ayurveda:

·Consuming the rain water can help to reduce pittam in the body.

·Kanji(thin gruel of red rice with saindava lavana).

·Dhyanaka hima( cold infused coriander seed water)

·Raisins, dates should be soaked in water and add saidhava lavana  and honey should be consumed

·Decoction of shunti,maricha and pippali should be taken for dehydration caused due to diarrhea and vomiting.

·Takta(buttermilk) with saidhava lavana in case of dehydration along with constipation and anorexia

·Unsalted homemade butter to improve fatigue.

LET US ALL OVERCOME DEHYDRATION FOR THIS SUMMER