Dehydration occurs when your body loses fluids and electrolytes faster than you replace them. This can happen through sweating, especially during exercise or hot weather. Given Jamaica’s climate, the risk increases as we sweat more to cool down. Staying properly hydrated is key for body temperature regulation, brain function, mood, joint function, joint health and digestion.
Understanding the signs of dehydration can help you take action before it escalates. Thirst is a late sign of dehydration. By the time you feel thirsty, your body is already dehydrated. Here are some early warning signs to look out for:
- Feeling lightheaded or dizzy
- Fatigue
- Thirst and Dry Mouth
- Dark-Coloured urrine
- Decreased urination
- Dry Skin
- Headaches
While dehydration can affect anyone, older adults, young children, pregnant women, athletes and those with chronic health conditions are more susceptible. In addition, certain medications can also affect hydration so talk to your doctor or pharmacist about any medications you're taking.
Staying hydrated is not just about drinking water, although that is a big part of it. Here are some practical tips to ensure you keep cool this summer:
DRINK UP
- Drink plenty of water throughout the day, even if you don't feel thirsty. Aim for a glass of water first thing in the morning and before each meal.
- Invest in a reusable water bottle you enjoy using. It serves as a reminder to drink and helps you track your intake.
- Eat water-rich foods by incorporating fruits like watermelon and oranges, and vegetables like cucumber and celery into your diet.
- Make water more appealing by adding slices of fruits, vegetables or sugar-free flavourings.
- Set reminders on your phone or use a water-tracking app to stay on track.
- Monitor your urine colour. Aim for clear or light-coloured urine.
STAY COOL
- Air conditioning is ideal, but if unavailable, use fans strategically.
- Wear loose-fitting, lightweight clothing in breathable fabrics such as cotton and linen.
- Seek shade and shelter whenever possible.
- Take cool showers or baths to lower your body temperature.
PLAN SMARTLY
- Schedule outdoor activities for the cooler parts of the day, such as early morning and late afternoon.
- Take Breaks. Rest in the shade and drink water regularly during physical activities.
- Most importantly, be mindful of your body's signals! Don’t ignore the signs of dehydration; if you start feeling unwell, take action immediately
By following these tips, you can stay hydrated, cool and enjoy the hot weather safely.
