How to Stay Hydrated in the Summer of Nepal

Nepal’s summer can get very hot, especially in the Terai and lower hilly regions. With rising temperatures, our body loses more water through sweat, which can lead to dehydration. Staying hydrated is important to keep our bodies cool, maintain energy, and avoid heat-related illnesses. Here are some practical tips to stay hydrated during the hot summer months in Nepal:

1. Drink Plenty of Water
Make it a habit to drink water throughout the day, even if you’re not thirsty. Carry a reusable water bottle with you and take small sips regularly. On average, try to drink at least 8–10 glasses of water per day, and more if you are working outdoors or doing physical activity.

2. Eat Water-Rich Foods
Include fruits and vegetables that have high water content in your meals. Watermelon, cucumber, oranges, tomatoes, and pineapple are great options. These not only hydrate you but also provide essential vitamins and minerals.

3. Avoid Sugary and Caffeinated Drinks
Soft drinks, sugary juices, and too much tea or coffee can dehydrate your body. They may feel refreshing for a moment but can actually make you feel more thirsty. Instead, go for plain water, coconut water, or natural homemade drinks.

4. Drink Oral Rehydration Solutions (ORS) if Needed
If you sweat a lot or feel weak, an ORS solution can help. It replaces lost salts and minerals. You can easily find ORS packets in Nepali pharmacies or prepare a homemade one by mixing water, sugar, and a pinch of salt.

5. Make Healthy Summer Drinks
Prepare traditional drinks like ‘Jal Jeera’, ‘Aam Panna’ (raw mango drink), or ‘Lassi’ (yogurt-based drink) at home. These are refreshing and help cool the body naturally. Drinking buttermilk or chilled sattu can also be good options.

6. Wear Light and Breathable Clothes
Light cotton clothes help your body stay cool and reduce sweating. The less you sweat, the less water you lose, helping you stay hydrated longer.

7. Limit Time in the Sun
Try to stay indoors or in the shade during peak sunlight hours (10 AM to 4 PM). If you need to go out, wear a hat or carry an umbrella and drink water before and after being outdoors.

8. Watch for Signs of Dehydration
Feeling dizzy, dry mouth, tiredness, dark yellow urine, or not urinating enough are signs that your body needs more water. Don’t ignore these symptoms.

9. Keep Kids and Elderly Hydrated
Children and older adults may not feel thirsty often, but their bodies still need fluids. Encourage them to drink water often and include juicy fruits in their meals.

10. Stay Consistent
Hydration is not just about one glass of water. It’s about keeping a steady intake of fluids all day long. Set reminders if you often forget to drink water.

Staying hydrated is one of the simplest ways to stay healthy and active during the hot summer months in Nepal. Make smart choices, listen to your body, and enjoy the season with energy and freshness.