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Prolonged durations within the warmth may cause dehydration, fatigue, and probably warmth stroke. Thus, when lively or working outdoors in heat temperatures, it’s vital for people to protect themselves from the solar utilizing hats, long-sleeved clothes, masks, gloves, or sun shades, and to persistently hydrate.
Dr. Tran Thi Phuong Thao of the Ho Chi Minh Metropolis College of Medication and Pharmacy Hospital notes that water constitutes roughly 60% of the human physique and is significant for the optimum perform of bodily programs. As such, it’s essential to drink water each adequately and persistently, particularly throughout sizzling days.
The next outlines the suggested pointers for water consumption in sizzling climate, as per the physician’s recommendation.
Correct hydration strategies
Within the hotter months, it’s useful for people to develop the routine of consuming room-temperature water, ideally between 10-30 levels Celsius. Ingesting chilly water instantly after solar publicity is discouraged as it could shock the physique, resulting in a sore throat, digestive discomfort, and diarrhea.
It’s additionally suggested to keep away from drinks similar to tea, coffee, beer, alcohol, and comfortable drinks for cooling functions since these can result in dehydration attributable to their diuretic properties. If selecting to drink a cup of tea, it’s advised to compensate with two further glasses of plain water to offset fluid loss.
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A girl ingesting a glass of water. Illustration picture by Unsplash |
Satisfactory water consumption
Each extreme and inadequate water consumption can negatively affect well being. The required day by day water consumption varies based mostly on a number of elements, similar to age, intercourse, bodily exercise, and well being standing. Pregnant or breastfeeding girls, together with people laboring in sizzling situations, want to extend their water consumption.
Usually, a lady ought to drink about 9 cups, 250 ml every, of water day by day, whereas a person wants about 12.5 cups to counterbalance water loss.
A dependable indicator of enough hydration is the colour of 1’s urine. Constantly pale yellow urine signifies applicable water consumption.
Constant hydration
With the rise in temperature, the physique’s tendency to sweat will increase. Ingesting extreme water shortly can heighten sweat manufacturing, risking the lack of important electrolytes like sodium and potassium.
It’s suggested to not eat a considerable amount of water in a single sitting, notably after bodily actions. Ideally, water needs to be consumed regularly, sip by sip, all through the day, making certain one doesn’t wait to really feel thirsty earlier than hydrating.
Furthermore, it’s useful to include fruits and vegetables with excessive water content material and wealthy in nutritional vitamins into day by day diets. Examples embody watermelon, strawberries, bananas, grapes, oranges, pears, pineapples, kale, cabbage, celery, spinach, squash, carrots, and broccoli.