In a wave of heat above 40 to 50 degrees Celsius, it is advisable to drink more water to stay hydrated to avoid any accompanying diseases.
A urine colour chart is developed to help you know whether you are staying hydrated or not.
Dr. Clement Clinton Blay has prepared a note that touches on the importance of staying hydrated and some common negative effects of poor hydration.
Read this below.
KEEPING THE BODY HYDRATED
Good hydration is essential for healthy living and proper functioning of the human body as water forms a significant percentage of the human blood.
Hydrating the body simply means taking in enough water or fluids low in sugar. According to the U.S. National Academies of Science, Engineering and Medicine, men should drink 3.7 liters (about 16 cups) and women 2.7 liters (about 11 cups) of fluid per day. You need to drink even more water if you exercise, sweat or have an illness (diarrhea, vomiting, fever).
Benefits of good hydration;
• It enhances brain function and proper regulation of body temperature.
• It enhances proper food digestion and adequate energy levels.
• Weight loss and weight management, Enhances proper joint function.
• Prevents kidney stone formation and enhances passing.
• Good for heart health, Improved detoxification of the body.
• Prevents and helps manage headaches.
Negative effects of poor hydration;
• Persistent headache.
• Poor bowel or metabolic function and weakened immune system(toxins).
• Poor skin function or premature ageing, fatigue, dry mouth, weight gain risk.
How to ensure good hydration;
• Drink a glass of water first thing in the morning for good metabolism. Avoid drinking water right before bed if you struggle with nocturnal urination or heartburn.
• Keep water/ water bottle close to serve as reminder and motivation.
• Use alarms or notifications to your advantage.
• Focus on your body’s signals for thirst or hunger. Sometimes we overeat because we mistake thirst for hunger.
• Drink a glass of water before each meal. It will help you stay hydrated, help your body digest food better and help you feel full faster.
• Check the color of your urine. Check the color of their urine throughout the day to ensure it is clear or light-colored. Dark yellow urine may be a sign of dehydration.
• Reduce intake of high sugar drinks for water.
• Set a daily goal/ Make it a challenge. Ask your friends to join you in a healthy competition to see who meets their daily goals regularly.
Common medications that change urine color; Senna – red/yellow, metronidazole- brownbut bright yellow with furazolidone, Sulfasalazine – yellow-orange, Indometacin – green/blue,
Methocarbamol – black/brown/blue/green, Promethazine – green/blue, Phenytoin – brown/pink, Chlorpromazine – red, Amitriptyline – green/blue, Nitrofurantoin – yellow/brown, Rifampicin – orange-red, Chloroquine – dark brown, B-vitamins – bright yellow.
Use this Urine Chart to assess the level of your hydration.
