Severe heat waves raise the possibility of dehydration and other health issues. It is critical for your health to stay hydrated, particularly in hot weather a condition.

On the other hand, drinking too much water can also be harmful because it can cause hyponatremia, a disorder in which the blood's sodium levels are too low. So, what is the best way to stay hydrated when it is really hot outside?

Guidelines for staying hydrated in severe heat

Drink water regularly

Even if you do not feel thirsty, drinking water on a regular basis can help you stay hydrated and balance out your body's fluid levels. If you wait to drink when you feel thirsty, it may be too late because sometimes thirst is an indication that the body is already dehydrated.

To help you remember to have a drink of water every hour, consider using a water bottle. This also helps you drink in moderation since you've already measured it beforehand.

Drink electrolyte drinks

When you sweat, both electrolytes and water are lost from your body. Drinking electrolyte drinks in intense heat is perfectly acceptable. Sports drinks, coconut water, and ORS—which are available at pharmacies and drug stores—all provide the benefits.

Avoid caffeinated and alcoholic beverages

Caffeinated drinks such as coffee, tea, soft drinks and alcohol should be avoided during extreme heat. These drinks have a diuretic effect which can increase urine production and cause the body to lose more fluid.

Wearing comfortable and lightweight clothing

In periods of intense heat, wear light, loose-fitting, breathable clothing, like linen or cotton, to keep your body comfortable and prevent overheating.

Pay attention to food intake

Along with drinking water, consuming high-water foods like fresh produce, soups, and fruits can also help maintain the body's fluid balance in hot weather by increasing fluid intake.

Watermelon, cucumbers, strawberries, tomatoes, lettuce, oranges, papayas, and apples are a few examples of foods high in water content that are safe to eat during periods of intense heat. Vegetable soups, salads, fruit smoothies, or vegetable juices can also be excellent options to help you stay hydrated.

Avoiding excessive activity

During hot weather, excessive physical activity can cause your body to overheat, which increases the risk of overheating and heatstroke. Reducing excessive physical activity during hot weather helps prevent overheating and heatstroke.

Paying attention to signs of dehydration

Recognizing the signs of dehydration is an important step in maintaining your health and preventing more serious complications. Some signs of dehydration to look out for include dry mouth, dry skin, dizziness, fatigue, and dark urine.

Remember that the amount of water required by each person can change based on factors such as age, weight, activity level, health, and weather. You should speak with a physician or nutritionist to determine the proper intake of water.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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