Hydrate to stay healthy

by Lenah Caruana-Eriksson

It’s 33+ and clear blue skies here in Malta. It’s hot – to say the least.
Whether you live in a similar climate or a cooler place, hydrating to stay healthy is very, very important. It’s nothing new, but to be honest, living in this kind of heat makes you realize just how important it is – especially if you’re into sports or exercise.

First of all, what are the most common signs of dehydration?

  • Headache
  • Dizziness
  • Fatigue
  • Irritability
  • Poor concentration
  • Muscle cramps
  • Spots, etc.

What can we do to avoid dehydration?

Well, drinking water is the easiest option, but there are plenty of other ways to make sure our body is in balance. Especially in summer, we have many options that seem far more tempting than a glass of plain water.

Go for fresh fruits and veg such as watermelon, pineapple, papaya, strawberries, peach, grapes, cantaloupes, cucumber or celery sticks, etc. All of the above contain over 80% water!

It’s a perfect way to snack and hydrate at the same time. Sweet fruits also help the sugar level get back on track after a workout or a long day out. It also keeps you from reaching for a less healthy option, like a Snickers bar or a sugary drink.



Another tip is to buy a refillable water bottle with straw. It sounds simple, but the straw makes it so much more convenient, and you end up sipping water throughout the day without even realizing it. Create your summer fruit water by mixing mint leaves with cucumber and lime slices or strawberries and blueberries to add flavor and health benefits.

Why is it so important?

Apart from making sure our organs and cells function their best, staying hydrated also lubricates our joints and eyes, helps our digestive system work as it should, and keeps our skin healthy. Not to mention flushing our kidneys from unwanted waste products. On a more day to day basis, we need water to perform at our best – whether it’s an important match, a gym session, or at work.


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Andrei July 26, 2020 - 07:32

Just yesterday I was riding my bike on a hot summer day. I stopped at some point and did some tennis exercises from Rafa’s Academy yt channel which left me fatiqued and without water. Damn those jumping lunges are hard :d
Had to climb some steep hills to get back to town; very tough without water, my throat was as dry as it gets.
Eventually I found a fountain. Best water I ever had :d

Manuel July 28, 2020 - 05:09

Interesting article! Would it possible to have the equivalent with nutrition? What to eat before playing, what to eat during? What’s the best time to eat 1h before, 2h before?


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