Heat waves are underway and temperatures are projected to reach 30 degrees Celsius in most parts of Ireland on Monday and Tuesday.

Warm weather can be a lot of fun, but heat waves can cause sleepless nights, sunburns, and, if not careful, dehydration.

“The body works best at certain temperatures, and when that temperature rises, it begins to sweat and lose fluid. This is a natural reaction to cool the body,” said Cosmedics Medical, a family doctor. The director, Dr. Rospery, explains.

“Excessive sweating can cause dehydration and endanger you, so it’s important to stay hydrated, physically active and healthy.”

How do I know if I am at risk of dehydration?

“Signs of dehydration include headache, dizziness, dry mouth, malaise, sometimes nausea, and low blood pressure,” says Dr. Perry.

Drinking plenty of water is an obvious solution – HSE recommends 6-8 glasses per day for adults – but what if you don’t have that much drinking habit? Or do you not like the taste of water? And are tea and coffee important?

Here, doctors share seven ways to maintain hydration during the next heat wave …

1. Don’t wait until you’re thirsty

“Aim to avoid thirst by recognizing your thirst, such as thirst and apathy, and anticipate and treat your thirst,” says Dr. Perry. “Don’t wait until you’re thirsty. If you wake up all day and in the middle of the night, keep drinking water.”

Dr. Sanjay Mehta, GP of London General Practice, said:

During the heat wave, he recommends: “Be more careful, pay attention to your intake, and drink at least 20 percent more than your normal intake to compensate for the loss of water caused by sweat.”

2. Except for pee

Another indicator that hydration levels need to be increased is urine color.

Dr. Perry explains: “The darker it looks, the more water you need to consume. Pay attention to the color and smell. If it looks yellow and has a strong smell, you may be dehydrated and need to drink more. there is.”

3. Eat hydration snacks

In addition to snacks, you can increase your intake by munching on high-moisture snacks.

Dr. Perry said: “Think of berries, watermelons, nectarines, and peaches that are all full of water, rather than carbohydrate-containing foods that are full of salt and make you feel thirsty.”

4. Add flavor

Choose flavored beverages carefully, as carbonated drinks and pumpkins can be high in sugar.

“Try flavoring the water to make it more fun and add lemon, cucumber, or strawberry slices,” suggests Dr. Perry. “If you’re not a fan of regular drinking water, milk is a good choice because it has more water than water or sports drinks because of its sources of protein, carbs, calcium, and electrolytes.”

Or try freezing your popsicles from fresh fruit juices and smoothies. That way, you’ll get a chilled and hydrated snack.

5. Avoid alcohol

“Avoid more hydrating drinks, such as alcoholic beverages,” says Dr. Mehta. If you are drinking, try to match each alcoholic beverage with a glass of water.

Dr. Perry recommends: “Reduce alcohol, especially during heat waves, as it only causes dehydration and exacerbates headaches and malaise.”

6. Limit caffeine

Caffeinated beverages are not as dehydrating as you might think, as long as they are consumed with water.

Dr. Perry said: “Coffee and tea are good to drink for hydration. Make sure you don’t have too much caffeine all day long.”

7. Use the phone

“To remind you to drink more water, try downloading the Hydration Tracking App, which allows you to track the amount of water your body needs,” says Dr. Perry.

Apps available on both Apple and Android devices include Water Reminder (search the Apple or Google Play store) and WaterMinder (waterminder.com).

Or, on a heat wave day, set an hourly alarm on your phone calendar to remind you to keep drinking.

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