Beat the Heat: Expert Tips on Staying Hydrated During Heatwaves
Studies reveal that most people fail to achieve advised hydration levels, which creates serious dehydration risks for susceptible groups such as children and seniors during extreme heat periods. Don’t wait until you feel thirsty. Your body begins to experience dehydration before it signals you to drink water. You should drink water consistently throughout the day, even when you don’t feel thirsty, to maintain proper hydration. You need to make sure your water bottle is always within reach or close to you. Implementing basic hydration methods is crucial for developing successful family hydration habits.
We have worked with ION8 to bring you expert-backed tips for staying hydrated during hot summer days:
1. Make Water the Default: By making water your family’s primary beverage, you ensure immediate access to hydration for all household members. Always have a jug of chilled water in your refrigerator so your family can grab a glass whenever they need it. Make sure to pack a water bottle whenever you leave so that you can easily keep hydrated.
2. Flavour Naturally, Avoid Sugar: Enhance your water’s natural taste by adding wedges of lemon or lime, cucumber slices, or a few berries. You can maintain your enjoyment of beverages without sugar through flavourful alternatives. Consuming natural flavourings helps avoid sweeteners with too much sugar and synthetic substances, which can cause dehydration.
3. Hydration Through Food: The hydration properties found in cucumbers, lettuce and celery match those found in watermelon and strawberries. Eat as much of these low-calorie, high-hydration foods as you want.
4. Establish Drink Routines: Older adults and young children need scheduled hydration times due to their reduced ability to recognise thirst cues. Drink water at three times: Individuals should hydrate three times daily at designated times, which occur before meals and playtime and again after meals and playtime.
5. Monitor Urine Output: You can assess the hydration needs of adults and older children by examining urine colour. Dark urine indicates the need to consume more fluids. Just remember: Pale yellow, you’re a healthy fellow. Darker hue? More water for you.
6. Hydrate Around Activity: To prevent dehydration, take water before starting your workout and continue to drink throughout your exercise session as well as afterwards, particularly when you exercise outside during hot temperatures. Your body temperature remains regulated through hydration, which helps protect your health during physical activity.
7. Offer Variety Wisely: Water remains the best choice for hydration, while diluted fruit juice with milk and herbal teas serve well as secondary options. Avoid caffeinated beverages because they lead to more frequent urination, which causes you to lose fluids and become dehydrated more quickly.
Looking Out for the Most Vulnerable:
Both young children and older adults require additional assistance to maintain proper hydration levels.
Children struggle to control their body temperature, while senior adults may not experience thirst despite needing water. Existing health conditions can increase this challenge, which makes it essential to monitor their water consumption.
To maintain stable hydration levels, people need constant availability of fluids along with access to cooling areas.
Recognising the Signs:
The symptoms of dehydration appear as thirst combined with headaches and dizziness, then fatigue with dark-coloured urine appearing afterwards.
People who display dehydration symptoms must first drink water for treatment. Get medical care if dehydration symptoms remain unchanged or worsen despite treatment.