Drinking water in hot weather: Three important rules

Beating the Heat: The Importance of Hydration in Hot Weather

Dr. Tran Thi Phuong Thao, a researcher at Ho Chi Minh City University of Medicine and Pharmacy Hospital – Facility 3, emphasizes the importance of water for our body, as about 60% of our body is made up of water. Proper hydration is crucial for our body to function effectively, especially during hot weather when we are exposed to extended periods of high temperatures that can lead to dehydration, exhaustion, and heat stroke.

It is important to protect ourselves from the sun by wearing hats, shirts, masks, gloves, and sunglasses. However, drinking water regularly is equally important when traveling or working in hot weather. Drinking water correctly is essential during the hot season. It is recommended to drink filtered water between 10-30 degrees Celsius and avoid cold water as it can have negative effects on the body such as shock or gastrointestinal discomfort. It is also important to limit the consumption of diuretic beverages like tea, coffee, beer, and wine and supplement with additional water if needed.

It’s important to drink enough water but not too much. The amount of water we need depends on several factors such as age, gender, activity level, and overall health. Monitoring the color of your urine can help determine if you are drinking enough water; light yellow urine indicates proper hydration. During hot weather when we lose a lot of water through sweat it’s important to replenish electrolytes like sodium and potassium by drinking slowly and evenly throughout the day rather than all at once especially after exercising or heavy work. Adding fruits and vegetables with high water content and vitamins to your diet is also beneficial for staying hydrated.

In summary, proper hydration is crucial during hot weather to prevent dehydration and other heat-related illnesses. We should wear protective clothing from the sun while also drinking filtered water regularly between 10-30 degrees Celsius avoiding cold drinks like tea or coffee that may cause shock or gastrointestinal discomfort while also limiting diuretic beverages like beer or wine that can lead to dehydration.

Additionally supplementing with additional water if needed while monitoring urine color will help ensure proper hydration levels while replenishing electrolytes lost through sweat by adding fruits and vegetables rich in vitamins and high in water content such as cucumbers or melons in our diet.

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