How Much Water Should You Drink In The Heat?
Author: Mark Velov
Time for reading: ~2
minutes
Last Updated:
October 22, 2022
The intense heat does not subside, and such weather can pose a health hazard. How to protect yourself from heat and sunstroke and how much fluid to consume to avoid dehydration?
The intense heat does not subside, and such weather can pose a health hazard. How to protect yourself from heat and sunstroke and how much fluid to consume to avoid dehydration ? According to most doctors, in general, you need to drink 8 to 10 glasses of water per day (depending on your weight), but you should not forget that excess fluid is excreted through the pores. And together with sweat, we lose salts and trace elements important for the body, which need to be replenished. Do not forget to eat a balanced diet and, if necessary, take vitamins (after consulting a doctor).
People with chronic illnesses and the elderly are more vulnerable to the risk of dehydration due to limited mobility. If you don't consume the required amount of liquid , it can cause malfunctions of the internal organs. In addition, exercise and cardio in the heat can also cause dehydration . Try to do sports in the morning or in the evening, if you do it in the fresh air - choose shady places, avoid direct sunlight. It is not advisable to do very active sports at temperatures above 25 degrees.
How much water should you drink in the heat?
The US National Health Service recommends drinking 1.2 liters of water per day (6 to 8 glasses), but many doctors believe that this is the necessary minimum. In the heat , it should be increased to 3 liters. If it is difficult to drink so much water , you can replace part of the liquid with fruit juice, lemonade, kvass, adding more ice to the drink .
In addition, it is good to add snacks in the form of products with a high water content : fruits and vegetables, fruit sorbets.
But coffee and alcohol only contribute to dehydration , because in the heat you should be careful with such drinks .
It is important to remember that children lose fluid faster because their skin is thinner. Because in the heat they need to drink constantly, but little by little, and also avoid direct sunlight. Hats for children and the elderly are a must in this weather.
First aid for heat stroke
Remember that lack of fluid in the body can cause heatstroke, kidney problems, seizures and hypovolemic shock. So, if you feel sharp weakness, nausea, headache, if your limbs are stiff and the temperature has risen, immediately try to drink water , put a cool compress on your head and chest, take a horizontal position in the shade or in a cool room. It is better to raise the head, and remove or loosen all straps and tight clothing. Call for medical help.
Lack of fluid can also cause hypovolemic shock. It occurs as a result of dehydration , with a sharp drop in blood pressure and the amount of oxygen in the body. Signs of hypovolemic shock: thirst, irritability, pale moist skin, decreased blood pressure, rapid breathing, dizziness, sometimes confusion.
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