22/04/2024
๐๐ฎ๐ฆ๐ฆ๐๐ซ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ ๐๐ฎ๐ฆ๐ฆ๐๐ซ; ๐ฐ๐๐ญ๐๐ซ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐ ๐จ๐ง๐ฅ๐ฒ ๐ญ๐ก๐ข๐ซ๐ฌ๐ญ ๐ช๐ฎ๐๐ง๐๐ก๐๐ซ!
The Philippines, as a tropical country, is known not just because of its world-class tourist spots and various infamous islands but also for its tropical season and tropical fruits. However, all regions in the country mostly noticed how hot this yearโs summer got. The heat index relevantly increased as the summer season commenced. According to the Philippine Atmospheric, Geophysical and Astronomical Services Administration (PAGASA), the heat index in the Philippines ranges from 33 โ 51ยฐC as of 2 April 2024, classified as Extreme Caution to Danger based on the Heat Index Chart. Summer might be one of the most awaited seasons but as a citizen of a tropical country, we must be conscious and aware of how extreme heat could impact our health.
Department of Health Secretary Teodoro Herbosa clarified that prolonged sun exposure is the cause of heat-related illnesses. As stated by Sec. Herbosa, thirst and dehydration are the initial symptoms. Second, infants, young children and older adults are more susceptible to heat exhaustion and fatigue, ultimately heat stroke. The heat might cause fainting or collapsing in cases of heat stroke. Unfortunately, even without sun exposure you completely feel the heat from the sun.
As the weather warms and the sun beckons us outside, it's critical to prioritize water for our overall health and well-being. Summer provides numerous options for outdoor activities, ranging from picnics in the park to beach experiences. However, it also increases the risk of dehydration, which can be catastrophic if not controlled effectively.
Here are some important hydration habits to remember this summer to keep you cool, rejuvenated, and healthy, according to Mayo Clinic:
1. Drink about 8 ounces of water when you get up and before going to bed.
2. To maintain optimal hydration levels, drink water consistently throughout the day. Avoid waiting until thirst occurs before taking drinks.
3. Coffee and tea have great hydration advantages. Choose variants with no added sugar and avoid adding cream.
4. Infuse water with pieces of fruit, vegetables, or herbs for a refreshing and tasty flavor.
5. Use a favorite water bottle to express your personality and enjoy each sip.
6. Alcohol acts as a diuretic and can cause dehydration, so avoid substituting it for water.
Proper hydration is crucial for your health. However, being hydrated does not have to be limited to drinking water. Many fruits and vegetables, some dairy products, broths, and soups are examples of foods high in water (Popkin, 2011).
These 10 foods are high in water content and will keep you hydrated:
1. Lettuce (96%)
2. Cucumber (95%)
3. Coconut Water (95%)
4. Broths and Soups (92%)
5. Celery (95%)
6. Tomatoes (94%)
7. Bell Peppers (92%)
8. Watermelon (92%)
9. Cauliflower (92%)
10. Cabbage (92%)
In conclusion, drinking enough water throughout the summer is crucial for both preserving general health and well-being, and taking advantage of all the fun activities and experiences that the season has to offer. These easy-to-follow yet powerful hydration suggestions can help you keep cool, revived, and refreshed even on the warmest days.
Thus, stay hydrated, pay attention to your body's cues, and drink lots of water when enjoying the sun, hiking, or just relaxing by the pool. By establishing these routines, you'll be able to enjoy the summer to the fullest while staying hydrated, content, and healthy. Kayaโt mga ka-nutrisyon, sama โ sama tayong umiwas sa sakit, ngayong tag โ init!
(Nutrition Officer II (PNFP) Lhalene Flores / [email protected] / 09631091098)
References:
Ager, M. (2024, April 2). Doh chief reminds public: Hydrate, โcool offโ vs summer diseases. INQUIRER.net. https://newsinfo.inquirer.net/1925095/doh-chief-reminds-public-hydrate-cool-off-vs-summer-diseases
Diet, M. C. (2023, September 7). How to stay hydrated over the summer. Mayo Clinic Diet. https://diet.mayoclinic.org/us/blog/2022/how-to-stay-hydrated-over-the-summer/
Heat Index. (April 2, 2024). Philippine Atmospheric, Geophysical and Astronomical Services Administration (PAGASA). Ref: https://bagong.pagasa.dost.gov.ph/climate/climate-heat-index
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.
