Be hydrated during hot weather to stay healthy, experts advise
INTAKE of enough water during hot weather is important for healthy living, according to health experts.
A Family Physician, Dr. Chukwuma Ogunbor, said drinking enough water could prevent dehydration, a condition that can cause unclear thinking, result in mood swing, cause the body to overheat, and lead to constipation and kidney stones.
He said enough drinking water forms saliva as saliva helps humans to digest food and keeps the mouth, nose, and eyes moist.
“This prevents friction and damage. Drinking enough water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay," Ugunbor said.
Consultant Ophthalmologist/ Public Health Specialist at Lagos, State University Teaching Hospital ( LASUTH) Ikeja, Lagos, Dr. Ibukunoluwa Adeogun, however, said the problem of increased heat waves is a regional one. He said the challenge is typically experienced in sub– Saharan Africa and more felt in rapidly expanding urban areas compared to the rural ones. He said alteration of the natural state of things, increased urbanisation means that roads, buildings and other infrastructural changes have to displace natural plant and water bodies that basically contribute to cooler weather conditions.
Adeogun noted that the management of heat waves is indeed a sociopolitical issue that can only be best tackled by the government through informed urban and regional planning.
He said for the individual, the main problem of heat waves is dehydration.
“According to the National Health Service ( NHS) of the United Kingdom, the people particularly at risk of dehydration and its adverse effects include babies and infants, the elderly, individuals with long term health conditions such as diabetes and hypertension and athletes.
He said, according to WEBMD. com, specific problems that severe dehydration can cause include heatstroke, seizures, kidney failure, coma, shock, and brain swelling. “Dermatological problems may include increased risk of skin cancer due to the increased exposure to ultraviolet B ( UVB) rays especially in vulnerable groups such as albinos, although prolonged exposure is an important factor here”.
He stated that the principle to preventing the problems that occur from dehydration is simply to remain always hydrated. "Increase your water intake. The average water daily water requirement for an adult is three litres. During periods of hot weather conditions, it can be increased to four to five litres depending on the exposure to sun- heat and the level of activity," he said.
Adeogun said the key prevention is to "listen to our body and drink water liberally. There is a need for reduction in the intake of caffeinated or intoxicating drinks as caffeinated drinks and fizzy drinks increase the osmolality of our blood.
He said there is a need for increased fruit intake, during hot weather, as many fruits are largely water. “Fruits like watermelon and cucumber have a water content of as high as 92 per cent of water. Oranges and vegetables like lettuce are more than 80 per cent water,” he said.
Furthermore, he said fruits are rich sources of antioxidants, which play crucial roles in mopping up dangerous chemicals ( oxidants) that may be produced due to the elevated metabolic rate that will occur in periods of extreme heat. He said other lifestyle modifications would be to minimise outdoor activities, use hats and sunshades as well as applying sunscreen when going out.
He explained that special attention and care must be given to babies, elderly and the chronically ill with the aim of helping them to increase the amount of water that is effectively available for their body’s metabolism. Consultant, Public Health Physician at Lagos State University Teaching Hospital ( LASUTH), Ikeja, Lagos, Dr. Adeleke Kayode, corroborated Adeogun and said during hot weather one should be exposed to fresh air as much as possible.
He said: “To take adequate water and if possible take a shower before sleeping. Ensure adequate ventilation by opening all the windows."