WATER YOUR BODY

During this time of the year, the tropical climate of Uganda and other sub-Saharan countries can be unforgiving.
As the sun tries to prove itself to be the hottest of all creations, it is essential to note that high temperatures increase sweating, indicating that our bodies lose water faster than usual.

The answer is “no”; our bodies have a special thirst mechanism; however, it is not always a perfect real-time indicator of our needs.
By the time our bodies detect thirst, they have already lost about 1 to 2% of their water.
These figures may seem insignificant, but did you know mild dehydration could rapidly become fatal? Losing more than 10% of the total body weight in water is a medical emergency that, if not managed well, can lead to death.

Have you ever experienced a dry mouth or cracked lips, only to apply lip balm and resolve the issue?
Well, this is one of the many symptoms of dehydration. These often portray themselves as feeling dizzy or lightheaded, with persistent headaches, unusual fatigue, and, not forgetting our greatest indicator, dark yellow urine.
Dehydration might not seem as serious, but it leads to many complications, among which are failure of proper vital organ functioning and providing a breeding ground for recurring UTIs.

In Uganda, millet is used to make a traditional drink called “Bushera,” which is an excellent source of hydration that contains electrolytes, like potassium and magnesium, which help the body retain water and regulate fluid balance.
Being a soluble fiber, it forms a gel that slows digestion and prevents rapid fluid loss, thus maintaining hydration levels at all times.

Sugar crashes: Sugary drinks can actually lead to more loss of water because the kidneys will work to release more sugar through urine.
Short-term exposure to these drinks will cause blood sugar spikes, weight gain due to extra calories from sugar stored as fat, and dental problems, while prolonged exposure will lead to type 2 diabetes, kidney stress, liver damage, and cardiovascular diseases.

• Morning Kickstart: What is a better way to start our day than to have a glass of warm water after a beautiful prayer?
• Prioritize incorporating hydrating fruits in your diet to boost your fluid intake; options like watermelon and cucumber are not only refreshing but also packed with natural fluids.
• Carry a water jar to keep water within reach at all times.
• Set reminders: This is an effective way to maintain consistent hydration throughout the day. Remember, “thirst is a late signal.”
• Flavor your water naturally: Use slices of lemon, sea salt, cucumber, or mint if plain water seems boring.