That´s right, folks, summer is here and physical activity is even more intense on the beach. So, you jog in the sand, play some football, volleyball, racquetball... But something is missing here: what about hydration? With the increase of physical activity, hydration is often forgotten and this can mean serious damage to our health. At the beach, the heat, the sun, the excessive sweat make the water loss process be rather bigger when compared to regular activities at the gym, plus a serious problem: no one remembers to drink water, only when they are really thirsty.

The water necessity in the organism increases with intense physical activity combined with temperature elevation, situations in which the body sweats more and this way demands more liquids to adequately compensate for water loss, avoiding dehydration.

Dehydration commonly occurs when body water elimination is larger than water ingestion and can bring a series of damages to the organism, including:

- Increase in skin grease; Fatigue, causing weakness and dizziness; Apathy; Concentration disorder; Lack of vitality on hair and skin; Constipation; Digestive problems; Reduction on the absorbance of hydro soluble vitamins - complexes B and C; Reduction on the capacity of ratiocinate.

It is important you drink liquids in a gradual manner and in not very long breaks, about every 30 minutes, depending on the intensity of physical exercise and your personal need. For correct hydration, it is necessary to ingest a minimum of 2 litters or 8 glasses of fluids a day. Among hydration suggestions are:

- Water; Coconut water: coconut water is considered a natural isotonic for being rich in minerals. The presence of electrolytes such as sodium and potassium in coconut water makes absorption faster, helping recuperate the loss of such materials through urine and the skin; Natural juices and tea; Isotonic: also recommended especially on physical practice, for its rapid reposition of electrolytes.

Sodas are not recommended when in excess, not only for the amount of gas, but also for its high sugar quantity. The same for alcoholic beverages, for they stimulate the loss through urine even more, causing dehydration (drink in moderation).

It is also good to remember thirst is a sign the body is already lacking water, so try to drink fluids frequently, before you actually feel thirsty, so you keep your body hydrated, enjoying summer in a more healthy way!