HOW TO STAY HYDRATED IN TIMES OF INTENSE HEAT

High heat can cause dehydration, a condition in which the body does not have enough water. Dehydration can cause a variety of symptoms, including thirst, fatigue, dizziness, headache, and confusion. In severe cases, dehydration can lead to heat stroke, a life-threatening condition.

It's important to stay hydrated during hot weather, especially if you exercise or are exposed to the sun for long periods. Here are some tips to stay hydrated:

Drink plenty of water. Water is the best way to stay hydrated. Try to drink at least eight glasses of water a day, or more if you are sweating a lot.

Avoid alcoholic and caffeinated drinks. Alcoholic and caffeinated drinks can cause dehydration.
Drink hydrating drinks. Hydration drinks, such as sports drinks, can help replace electrolytes lost through sweat.
Eat foods rich in water. Fruits, vegetables and soups are good sources of water.
Stay in cool places. If possible, avoid going outdoors during the hottest hours of the day.
Wear light, loose-fitting clothing. Light, loose-fitting clothing helps the body stay cool.
Take cold showers or baths. A cold shower or bath can help cool you down and lower your body temperature.

How to calculate how much water you need to drink

The amount of water you need to drink depends on a number of factors, including your age, activity level, and heat exposure. In general, it is recommended to drink at least eight glasses of water a day. However, if you are sweating a lot or exposed to the sun for long periods, you may need to drink more.

One way to calculate how much water you need to drink is to multiply your weight by 0.6. For example, if you weigh 70 kilos, you would need to drink 42 glasses of water a day. However, this is just a general calculation and you may need to adjust the amount of water you drink based on your individual needs.

How to recognize the signs of dehydration

Signs of dehydration include:

But
Fatigue
Dizziness
Headache
Confusion
Dry mouth
dark urine
Dry Skin

If you experience any of these signs, it is important to drink more water right away. If symptoms are severe, seek medical attention.

Additional tips to stay hydrated in intense heat

If you are taking medications, check with your doctor to see if there are any side effects that could cause dehydration.
If you have a chronic illness, such as diabetes or kidney disease, you may need to drink more water than usual.
If you are pregnant or breastfeeding, you also need to drink more water.

By following these tips, you can stay hydrated and healthy during hot weather.