With
the fluctuating heat in Karachi, it is crucial to maintain a sufficient water
intake for maximum productivity. Water is scientifically defined as beverages,
food (mainly fruits and vegetables) and drinking water. The importance of water
intake is specified in various nutrition-based books such as Human Nutrition by Myoung Jin Kim et al.
They have studied that “water balance is maintained when the input equals the
output”. Water losses are considered to be extremely high for those individuals
who are involved in outdoor activities such as rickshaw drivers, fruit and
vegetable vendors, road sweepers and garbage pickers. It is recommended that water
intake for adult males should be 3.7 liters per day and for adult women it is
up to 2.7 liters per day.
Nutrition’s
guide titled Dietary Reference Intakes:
The Essential Guide to Nutrient Requirement suggests that physical activity
and heat strain can substantially increase water loss through sweating. As a
result it causes dehydration which can impair mental functions and motor control,
enhanced fever response, reduced exercise and heat tolerance and reduced blood
pressure regulation. With so many consequences due to the lack of drinking
water consumption, productivity in Karachi is most likely going to take a
downfall.
In
terms of fruits and vegetables as a good water source, an article at Fashion
Spot website called Give Your Fridge
Healthy Makeover During Summer states a handful of them. They are as
follows: Asparagus, Greens (Kale, Spinach, Collard, Arugala, Chard),
Cauliflower, Rhubarb, Nectarines, Fava Beans, Grapefruits, Fiddleheads,
Apricots, Bananas, Morels, Strawberries and Raspberries.
In
season eating maintains a healthy diet, a balance in water intake and increases
physical and mental productivity.
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