We know we’re not the only ones in Singapore constantly finding ourselves perspiring these couple of weeks. It’s like we ran a 10 km run and ending up taking more than 3 showers a day! The heat in Singapore has been immensely hot and it’s been draining us out. It is important to take note, hot weather like this does not only cause you to perspire and get sunburnt. There are more effects of this scorching weather like developing a heat stroke, asthma and allergies flaring up, and much more. Hence why Beauty Insider is recommending you 10 ways to stay hydrated during this scorching hot weather in Singapore.

Water, Of Course!

On average, we lose around 2 to 2 and a half litres of fluid a day by perspiring, urine and faeces. So, on regular days, we should be drinking around 6 to 8 glasses of water a day. Well, the best part is, this can be achieved even through milk, sugar-free drinks, tea and coffee.

However, you would have to drink at least 8 to 10 glasses of water a day to make up for the fluid that is lost due to the ways mentioned above: perspiring, urinating, and defecation. So drink up and expect constant visits to the washroom 😂

Coconut Water

As coconut water is packed with electrolytes, it is incredibly refreshing on hot days. It already contains sugar, therefore, there is no need for added sugar. What’s more is, coconut water is low in calories as well as sodium, which is vital when it comes rehydration. When we perspire, we lose minerals and water. Additionally, the main mineral in your sweat is sodium. Hence, leading coconut water in being just what you need during this hot weather in Singapore.

Fresh Fruits

Fresh fruits during a heatwave are essentially getting another source of water through food. Mainly, summer fruits are the ones that are juicy and hydrating. They contain a high water content that is packed with all the hydration you need. Some hydrating fruits that you can opt to eat are: watermelons, pomegranate, strawberries, oranges, peaches. cantaloupe, grapefruit, water guava or rose apples.

Vegetables

Pack your plates with vegetables! Salads are said to be a great way to give you the hydrating boost you need on a hot day. This is because most lettuce greens contain about 94 percent of water. This is before you add any other vegetables into your salad. Some vegetables you could add in your salad to give you a hydrating boost on a hot day are tomatoes, bell peppers, carrots, celery, cucumbers and spinach.

Smoothies

If you find eating fruits and vegetables to be a chore, you could always blend them into a smoothie. Include fresh fruits and yoghurt as well. It is a much tastier way to stay hydrated and enjoy your fruits and vegetables. Among the vegetables and fruits that you could blend in your smoothie are: strawberries, peaches, cucumbers, spinach, blueberries, watermelon, and mint.

Source: Pepper and Pine

Frozen Popsicles

Another way to enjoy fruit whilst hydrating yourself is to make fruit popsicles and relive your favourite childhood treat. Frozen fruits were actually found to contain high levels of nutrients in it. Which makes sense considering the fact that fruits are picked at the peak of its ripeness and then chilled to get a better flavour. Some of the fruits that can be used are berries, kiwi, strawberries, watermelon, raspberries, mangoes and peaches.

Source: Everyday Food

Milk

According to a study done at McMaster University, milk is actually said to be more hydrating than water. This is due to its source of carbohydrates, protein, calcium and electrolytes. Adding to that, milk replaces the sodium that is lost during perspiration and it helps the body to retain fluid better.

Avoid Sports Drinks

Sports drinks are usually advertised as powerful electrolyte-replenishing elixirs that we usually need to quench thirst. However, sports drinks are usually excellent for athletes and those who work out because of their high levels of sugar and sodium. Although, it may not always be a good thing for casual drinkers as the extra sugar and sodium would do you no good. Hence, making sport drinks an ineffective hydrator during the hot weather in Singapore.

Avoid Booze

Although it may seem like all you need on a hot day is an ice-cold beer, it is the last thing you should go for. This is because alcohol is diuretic. Alcohol is said to contribute to the increase of urination, which would lead to dehydration. Although dehydration seems like a light thing, it can lead to severe confusion, fatigue and it may also affect your breathing and heart rate. Not only that, it has been said that when you consume alcohol on a hot day, you are also exerting your body as your body temperature can start to climb to a dangerous level.

Avoid Caffeine

Caffeine too can lead to dehydration like booze. This is because caffeine is also diuretic which means it leads to more production of urine. Hence, causing dehydration by the loss of fluids and electrolytes. However, it is said that if you are a consistent caffeine drinker, the beverage you consume can contribute to your daily fluid intake. It is only for those who are not used to caffeine, that needs to be careful on their caffeine intake during the extremely hot weather in Singapore.