Beware of the heat and ensure you stay hydrated

WATER is essential for life but many of us do not drink enough of it. Sometimes, even when we are thirsty, we do not take the time; perhaps because we are busy, to drink water or some other healthy drink.

e importance of drinking water and staying hydrated can never be overemphasised, especially during summer and periods when we experience high temperatures.

According to the World Health Organisation, millions of people suffer from dehydration due to various factors, such as climate change, pollution and poor habits.

e Ministry of Environment, Climate and Wildlife and the Meteorological Services Department have been issuing warnings about temperature fluctuations that can affect people’s health, particularly the helath of the young, the elderly and those who are feeling unwell.

A further warning was issued on expected hot and dry conditions that may lead to dehydration and increased evaporation and evapotranspiration.

It is easy to go about your day without thinking about how much water you have had to drink or to forget to take those sips of water until you start to feel bad.

Dehydration can have serious consequences for your health. It can result in headaches, fatigue, kidney stones, urinary tract infections, constipation and even cognitive impairment. Moreover, dehydration can increase the risk of developing chronic diseases such as diabetes, hypertension and cardiovascular disease.

Dehydration, staying cool

Hot weather can cause serious health problems, especially for older people, people with existing medical conditions, babies, young children, outdoor workers, socially-isolated people, people who are homeless and pregnant women.

Before, during and after a period of hot weather, it is important that you keep cool and stay hydrated by drinking water.

Health experts recommend drinking at least two litres of water per day or more, depending on your activity level, body weight and environmental conditions.

You can also get water from fruits, vegetables, soups and beverages but avoid drinks that contain caffeine, alcohol or sugar as they can dehydrate you further.

At the very least you should make sure that when you feel thirsty you have a drink. However, it is better still to drink plenty of water regularly even if you do not feel thirsty. If your doctor has asked that you limit your fluid intake, ask how much water you should drink during hot weather.

Try to avoid alcohol, sugary drinks, coffee, sugary sodas, beer, wine, hard liquor, lemonade, sweet tea, energy drinks, smoothies and flavoured milk. ese are loaded with sugar, sodium and other ingredients that remove water from your tissues.

Consider swapping some of these for water or drinking a glass of water for each dehydrating drink you consume.

If you are not a regular water drinker or find it hard to drink water on its own, try adding a few simple ingredients such as lime, lemon, mint, orange, berries, other fruits and even cucumbers. ese improve the taste without artificial sweeteners or preservatives.

During hot weather, it is important to keep cool to prevent yourself from becoming unwell. Use air-conditioning, if available, to maintain a comfortable temperature indoors. Electric fans can be used if air-conditioning is unavailable.

When experiencing extremely high temperatures of around 35 degrees and above, fans can be less effective at keeping you cool so bear this in mind.

Wear light, loose-fitting clothes. Avoid being outdoors in the hottest part of the day as much as possible.

If you have to go outside, seek shade or shelter. Close curtains and blinds to block out the sun. Spend time in the coolest area of your home.

Limit physical activity, such as household chores or exercise to the early morning when it is coolest.

Use stoves and ovens as little as possible as these can heat up the home. Wet your skin with cool water using a spray bottle or a damp sponge or cloth.

If you are feeling really hot you could place cool packs or crushed ice in a damp towel loosely over your neck and shoulders, take cool showers or baths, or sit for a while with your feet in cool water.

Carry water with you if you are spending time outdoors. Protect yourself from the sun by applying sunscreen and wearing sun-protective clothing, sunglasses and a wide brim hat.

Take some time to learn the signs of heat-related illness. It is important to know the signs of heat stroke, heat exhaustion, heat cramps and heat rash, how to treat the symptoms and when to seek medical help.

Some dehydration symptoms include dry skin, a headache, feeling dizzy or fatigued, muscle cramps, rapid breathing, fainting, not urinating or having dark yellow urine.

A good measurement of hydration is the colour of your urine. Pale urine indicates proper hydration while darker urine is a sign that you need more water.

A dark yellow or amber colour means you may have mild to severe dehydration.

If you play sport or exercise and sweat a lot, always replenish the water you lose when you sweat. Your sweat rate, the humidity and how long you have exercised are all factors to consider.

Airports and flights can be dehydrating. It is not easy to drink as much as you would when you are on the go.

Aeroplanes are known for low-humidity air, which contributes to low hydration at touchdown.

Pack an empty reusable water bottle with you in your carry-on bag that you can fill with water when you have the opportunity.

Skip the vending machines at the airport. Ask for water when the beverage cart passes by mid-flight.

Water is not only vital for your physical health, but also for your mental and emotional well being.

Studies have shown that drinking water can improve your mood, memory, attention and creativity. Water can also help you cope with stress, anxiety and depression.

So, next time you feel thirsty, do not ignore it. Grab a glass of water and drink up. Your body and mind will thank you.

When the temperature is high, keep an eye on your family, friends and neighbours, who may be more at risk of the ill effects of heat than perhaps you are.

e information in this article is provided as a public service by the Cimas igo Wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas.co.zw or Whatsapp 0772 161 829 or phone 024-2773 0663