Experts urge people to drink more water during extreme heat

Health experts have stressed that drinking enough water is essential during periods of extreme heat to prevent dehydration and heat-related illnesses.

According to medical experts, the body loses large amounts of water and essential minerals through sweating making it important to replace these fluids promptly. They recommend drinking at least 8 to 10 glasses of water per day while people who spend long hours in the sun or perform strenuous physical activity should consume even more.

Experts advise drinking water gradually throughout the day rather than consuming large amounts all at once. They also recommend eating water-rich fruits and vegetables such as watermelon, cucumber, oranges and strawberries which help replenish fluids and electrolytes.

These foods are rich in vitamins and minerals that strengthen the immune system and help reduce the harmful effects of extreme heat.

Health experts also note that caffeinated beverages such as coffee and tea may increase fluid loss. Therefore, their consumption should be limited during hot weather and people should instead opt for fresh fruit juices and other natural beverages.

To restore lost electrolytes, experts recommend natural electrolyte drinks. A simple homemade option is to add a small amount of salt and lemon juice to a glass of water which can help replace minerals lost through sweat. Yogurt and lassi are also good sources of sodium, potassium and other essential minerals.

In addition, wearing light-coloured, loose-fitting cotton clothing helps keep the body cool, reduces sweating and minimizes unnecessary fluid loss.

Health experts further advise avoiding direct sunlight between 12:00 p.m. and 4:00 p.m., when temperatures are at their highest and recommend staying in shaded or air-conditioned places whenever possible.

They added that intense thirst, a dry mouth, headache, fatigue and reduced urination are common signs of dehydration. If these symptoms appear, people should immediately increase their intake of water and other appropriate fluids.