Preventing Dehydration

Farhana Choudhury: During the hot weather, in order to fully enjoy the long sunny days, we should all take care to prevent dehydration. Water from the body is lost even faster when the weather is hot. If you do not replace the water you lose, you can become dehydrated.Your body depends on water for survival, in the heat we need to make sure to be drinking enough water which actually makes up more than half of our body weight. Every cell, tissue and organ within the body needs water to function correctly. The body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health. The best time to consume fluids is before you feel thirsty — by the time you are thirsty, your body is already dehydrated. It’s best to drink on a schedule when it is hot outside. Avoid drinks containing caffeine or alcohol while in the sun or heat. These types of drinks stimulate the production of urine thereby promoting dehydration. Signs and Symptoms of Dehydration• Dry lips and tongue• Headache • Weakness, dizziness, or extreme fatigue • Concentrated urine that appears darker than normal. Little or no urine• Nausea • Muscle cramps• Extreme thirst  • Confusion • No tears when crying Some people are at higher risk of dehydration, including those who get a lot of exercise, have certain medical conditions, are sick, or are not able to get enough fluids during the course of the day. Older adults are also at higher risk. As you age, your brain may be unable to sense dehydration and send the signals for thirst.How much water should I drink each day?There are different recommendations for water intake each day. Aim to drink at least 8 glasses a day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough, and for others it may be more. 
You may need to increase the amount of water you are drinking if you:• Have certain medical conditions, such as kidney stones or bladder infection • Are pregnant or breastfeeding • Are going to be outside during hot weather • Are going to be exercising • Have a fever or have been vomiting or have diorrhoea  • Are trying to lose weightA panel of experts offer suggestions on how to keep cool in the heat.WHAT TO DRINK  Dr Dan Rutherford writes: With signs of dehydration such as increased pulse, feeling faint and muscle cramps, it is important to drink more in hot weather and water is the best fluid replacement when it is hot. Fizzy drinks can make you more dehydrated. To cool an overheated body, dipping your hands in cool water helps draw heat from the body as the hands have a large surface area and a high blood flow.WHAT TO EAT  Sara Stanner writes: Mint contains menthol, which has a cooling effect. As food provides around 20% of our fluid requirements, choose those with a high water content in the summer (such as lettuce, radishes, tomatoes, cucumbers, grapes, berries, smoothies) to prevent dehydration.IN THE HOME Sarah Lonsdale writes: External shutters and shades are always better than internal ones. By the time the sun’s heat hits internal window coverings, it is already in the house. Use awnings too. As carpets retain heat, replace them with tiles or lino. Jeff Howell writes – The key is ventilation, preferably a through-draught from bottom to top. So open roof windows and loft hatches, and windows downstairs.IN THE GARDEN Bunny Guinness writes: Wear a hat and sit near a water feature.AND AT NIGHT Avoid eating a large meal before you go to bed as we expend energy digesting food and absorbing nutrients, so body temperature tends to rise, which can make you feel hotter. Tips for staying hydrated• Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste. • If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink. • If you’re going to be exercising, make sure you drink water before, during and after your workout. • Start and end your day with a glass of water. • When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full. • Drink on a schedule. If you have trouble remembering to drink water, try to create a schedule. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.