Reasons to stay hydrated during the summer

DURING the hot summer season, there is nothing more thirst-quenching than a large drink full of ice, writes Nada Jawahery, the Registered Dietician at Royal Bahrain Hospital.

Not only are cold drinks refreshing, but they are necessary for good health. Being dehydrated in the summer can make you feel tired and lazy. It can also cause headaches, nausea and irritability.

Fluid losses are higher during this time of year so you need to drink more to rehydrate. Water is an excellent source of replenishment.

It has no calories, carbohydrate, protein, fat, or caffeine. Other sources of hydration include fruit juices, tea, or coffee. However, consuming drinks containing carbohydrates such as fruit juices and tea with sugar and milk adds calories.

Studies have shown that people achieve greater satiety from whole foods then they do when they consume their calories from drinks.

You can also increase your fluid intake by eating fresh fruit. Fruits have a high content of water and provide essential vitamins and minerals and prevent constipation.
 
Soft drinks may be wonderful to the palate but contain no nutrients other than sugar.

Sports drinks, such as Gatorade, are lower in sugar content and contain electrolytes that help with hydration. This is especially beneficial after a long workout.

The electrolytes in sports drinks help replace the ones lost in sweat and the sugar replenishes the glycogen stores in the muscles. However, they may not be necessary for shorter workouts.

Energy drinks, such as Red Bull, tend to contain more sugar, caffeine and sometimes protein. They are marketed to increase focus and enhance academic performance, as well as increase sports performance by providing an energy boost.

While sugar can provide energy, and caffeine can increase alertness, eating a healthy diet and getting enough sleep can be more effective.

Making nutritive and informed choices in beverages will help prevent weight gain, help with diabetes control and prevent heart disease.

Nada is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com