Maintaining the around 70% water balance in our bodies is very important because if we do not we will become dehydrated.
When we do not drink water as regularly as we should, dehydration will soon follow, and this can lead to a whole host of problems including heart problems, kidney problems, fatigue, headaches, constipation, kidney problems and more.
This is even more important when one lives in a hot climate or when one is working, exercising or playing outside in hot weather. Even though we may wear hats and less clothing to deal with the heat, and even playing in the water to cool off, none of that is enough to ward off heat stroke and dehydration.
Drinking water is an integral part of avoiding heat stroke and ensuring that the body remains fully hydrated.
What is Heatstroke?
Heatstroke is a life-threatening condition that can occur when an individual’s core body temperature rises too high because they forgot to drink water often enough. Heatstroke is not only caused by being outside in the hot sun but can also occur in nightclubs, at raves, or even at festivals where individuals are physically active and forget to drink water.
Heatstroke can be very dangerous, especially when it affects those who may have consumed recreational drugs (like at a rave, club or music festival) because they may be feeling so good that they may miss the danger signs.
Others who may be at risk for heatstroke are those who have no option but to work in the heat of the sun like construction workers, traffic police, lifeguards, etc, and children who spend most of their time playing outdoors. Athletes, especially marathon runners and cyclists can also very easily get dehydrated and get heatstroke if they do not drink water regularly before, during and after their exercise.
Know the Symptoms of Heatstroke
It is important that you know what the symptoms of heatstroke are so that if you exhibit any of them you can easily do something about it:
- Fainting or losing consciousness
- Fatigue, headaches, giddiness, dizziness,
- Getting cramps in your arms, legs and/or back
- Nausea or vomiting
- Not sweating when you should be
- Sudden tiredness, irritability and/or confusion
If you notice any of the above symptoms, stop exercising or working and get out of the sun and into somewhere cool. Drink water, preferably chilled water immediately. Do not gulp the water but sip it slowly.
Keeping Hydrated to Avoid Heatstroke
Although heatstroke is very serious and can even be fatal, taking simple precautions to avoid it and protect yourself is not that difficult, even if you have to spend the whole day working in the hot sun:
- Drink about a litre of water before doing any exercise to ensure that you start out hydrated and continue drinking water throughout the exercise and directly after
- A good rule of thumb is to drink around 500ml of water every hour
- Place a damp cloth on the back of your neck if you are feeling very hot
- If you are still feeling very thirsty even though you are drinking water regularly, mix up 8 teaspoons of sugar and half a teaspoon of salt in a litre of water, and sip at this regularly
- Take regular breaks from physical work and use them to rest as well as get out of the hot sun
Remember that the best way to avoid getting heatstroke is to drink water first thing in the morning and at regular intervals throughout the day. If you do not like the taste of water you can ass some lemon juice or fruit to your drinking water to make it taste a bit better. Drinking water from water coolers will also help for the taste as water from a water cooler has generally been filtered therefore tastes and smells better.
Sources:
