High temperatures are dangerous to your health. Whether you're in the middle of a heat wave or just trying to “survive” a hot day, it's imperative to stay hydrated. But is eight glasses of water a day really enough when the temperatures are high?
How much water should you drink every day?
In a normal day, adults should drink 2-3 liters of water. But when it's hot, more water is needed. For physical activity, drink 1 glass of water every 15-20 minutes. This means that if you exercise regularly, you may need up to 4 liters or more per day.
The best way to monitor hydration is to check how often you go to the bathroom. If you don't go every two or three hours, you are not well hydrated.
Even electrolyte drinks like coconut water are great for keeping you hydrated. Studies suggest that milk is also very hydrating because of its electrolytes. Fruits and vegetables like watermelon, berries and cucumbers are rich in water and help to stay hydrated. Smoothies are also great for hydration.
On the other hand, caffeinated drinks and alcohol are diuretics and can cause dehydration. Always accompany coffee with sufficient amounts of water and avoid alcohol. Caution: Coffee can become problematic if you drink more than three cups.
Care for children and the elderly
Children and the elderly are more prone to dehydration. Check for signs of dehydration in children and the elderly. Early signs include fever, dry lips and mouth, lack of sweat and dark urine. Dehydration can lead to memory loss and chronic illness.
Do not overdo it with water
Some people drink too much water, leading to symptoms such as muscle aches, heaviness in the stomach and fatigue. Drinking too much water can cause hyponatremia, a rare but serious health condition.
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