As the temperature rises, it is important not only to stay cool, but also to drink plenty of fluids to avoid dehydration . More than 70% of the human body is made of water so fluids keep our organs working, protect our joints and ensure that oxygen reaches the cells of the body. Dehydration happens when the body does not have enough fluid to perform these essential functions. Although many people can become dehydrated due to a specific disease or condition, in this article we will focus on how the body reacts to hot weather and provide some tips for staying hydrated in extreme heat in summer.
What happens when the body becomes dehydrated?
People who work or exercise outdoors when temperatures rise are most at risk of becoming dehydrated or suffering from another heat-related illness. When the air is humid, sweat cannot evaporate so easily from the skin. Sweat cools the body and when you can’t sweat, the temperature rises. That combination means that the body needs even more fluid to function properly.
The most common signs of dehydration are extreme thirst, fatigue, dizziness, and less frequent urination . Some people have headaches or nausea. Anyone can become dehydrated, but young children and older adults are at higher risk.
When left untreated, dehydration can lead to heat exhaustion, cramps, and seizures, which can lead to loss of consciousness. Mild dehydration can be easily reversed by drinking more fluids, but severe dehydration requires immediate medical treatment. When someone is severely dehydrated, it is best to go to the hospital for intravenous fluids and salts to help them recover.
Recommendations for staying hydrated in extreme heat
Drink lots of cold water
You can also try drinking sports drinks with electrolytes if you sweat excessively.
Set an alarm
Is your water bottle always empty? If you have trouble remembering to drink water, try setting an alarm on your phone to remind you to fill your water bottle every few hours. The reminder will help you realize that you have an empty bottle or to drink more water if your bottle is still full.
Take a break
This recommendation seems too obvious but it is important to stay hydrated in extreme heat. If you are working outside, be sure to take a short break every hour or more often if necessary. Find shade and air conditioning if possible. ç
Dress appropriately
Three tips to help you dress cooler and in the right clothes:
- Opt for sweat-wicking clothing.
- Wear light-colored clothing that reflects sunlight.
- Wear loose-fitting clothing that allows air to reach your skin and keeps you cooler.
Avoid being outside during noon
Temperatures tend to be highest between 10 am and 2 pm so it is a good time to stay indoors . If you exercise outdoors, go early in the morning or in the evening when the sun is less intense and temperatures are cooler.
Don’t drink alcohol or caffeinated beverages
Alcohol and caffeine are diuretics, which means that you will become dehydrated more quickly. If you want to enjoy a beer or other alcoholic beverage, be sure to drink water afterward to decrease your chances of becoming dehydrated.
Eat hydrating foods
There are several foods that can help you avoid dehydration thanks to their high water content , such as strawberries, apples, oranges, watermelon, corn and broccoli.
