Stay Cool and Refreshed: 5 Tips to Stay Hydrated

Dehydration is a common health concern, especially in tropical countries like the Philippines, where unpredictable weather conditions can exacerbate the risk. Understanding what dehydration is, its causes, and how the weather plays a role can help you take proactive steps to stay hydrated and healthy.

What is dehydration?

Dehydration occurs when your body loses more fluids than it takes in, leading to an insufficient amount of water to carry out normal bodily functions. This can affect everything from your energy levels to your ability to regulate temperature and process waste.

To help you easily determine whether you are experiencing dehydration, here are the symptoms that you can look out for:

• Dry mouth and throat

• Dark yellow urine

• Dizziness or light-headedness

• Fatigue

• Confusion or irritability

• Decreased urine output

What are the common causes of dehydration?

Several factors contribute to dehydration. The common causes of it include the following listed below:

1. Inadequate fluid intake: Not drinking enough water, especially during hot and humid days, can quickly lead to dehydration.

2. Excessive sweating: High temperatures and physical activities make you sweat a lot, which leads to a significant loss of fluids.

3. Diarrhea and vomiting: Dealing with and experiencing these conditions causes rapid loss of water and electrolytes.

4. Fever: High body temperature increases your need for fluids.

5. Certain medications: Diuretics and other medications can also lead to fluid loss.

How can the weather affect hydration?

The Philippines’ tropical climate and unpredictable weather patterns significantly contribute to the risk of dehydration. The combination of high temperatures, high humidity, and sudden weather changes can make it challenging to stay hydrated all the time.

Some factors that can affect your hydration are:

1. Hot and Humid Conditions: The tropical climate means consistently high temperatures and humidity, which increase the body's fluid loss through sweat.

2. Sudden Weather Changes: From scorching heat to heavy rains, the rapid weather changes can catch people off guard, affecting their hydration levels.

3. Physical Activity: Outdoor activities, especially during peak heat hours, significantly increase the risk of dehydration.

What are ways to keep yourself hydrated?

Staying hydrated is crucial for maintaining good health, particularly in this country's challenging weather conditions. So here are some easy tips that can help you fight dehydration:

1. Drink plenty of fluids

Aim to drink at least 8 glasses of water a day, more if you're active or it's particularly hot.

2. Monitor possible fluid loss

Check the color of your urine from time to time. Light-colored urine usually indicates good hydration levels, while dark-yellow urine is a sign that you need to drink more fluids.

Also, pay attention to your body and if you are feeling thirsty. Thirst is a natural indicator that you need more water so you must not ignore it.

In line with this, make sure you avoid or limit your intake of dehydrating substances like alcohol and caffeinated beverages as they contribute to fluid loss.

3. Incorporate hydrating foods into your diet

Incorporate fruits and vegetables with high water content into your diet. Examples include cucumbers, watermelons, oranges, and strawberries.

4. Wear light and proper clothing

Wear lightweight, breathable fabrics that help wick away sweat and keep you cool.

5. Be particular about dehydration during illness

If you are sick or experiencing symptoms that are prone to fluid loss like fever, diarrhea, or vomiting, it's important to increase your fluid intake.

By understanding the risks of dehydration and how the weather impacts your hydration needs, you can take effective steps to stay healthy. Remember to drink plenty of fluids, monitor your hydration status, eat hydrating foods, and be prepared for emergencies. Stay safe and hydrated, Kapitbahay! — (MyPharma)

References:

https://www.nhs.uk/conditions/dehydration/
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
https://www.cdc.gov/healthywater/global/diarrhea-burden.html