Stay Hydrated During the Heatwave!

With the current unseasonably hot weather, it’s really important that we all make a conscious effort to stay well hydrated. Dehydration can creep up on us much faster in warm weather and can affect concentration, energy levels, mood and overall health.

One of the biggest misconceptions is that we should simply “drink when we’re thirsty.” Unfortunately, thirst is not always a reliable early warning sign, by the time you actually feel thirsty, your body may already be becoming dehydrated.

A much better guide is the colour of your urine. Pale straw-coloured urine usually means you are well hydrated. Dark yellow or amber urine can be a sign you need more fluids

Many people find it helpful to print this chart and stick it on the fridge as a visual reminder for the whole household, or even put one up in the office or workplace kitchen!

Top hydration tips:

• Sip fluids regularly throughout the day rather than drinking large amounts in one go

• Eating foods with high water content can help too — such as watermelon, cucumber, strawberries, oranges, tomatoes and lettuce

• Keep a reusable water bottle nearby as a reminder

• Increase fluid intake if you are exercising or spending time outdoors

  
  

Drinking excessive amounts of water very quickly can occasionally dilute the body’s salt levels too much, causing a condition called hyponatraemia. This is where sodium levels in the blood become dangerously low and can lead to headaches, nausea, confusion and, in severe cases, seizures.

Steady sipping throughout the day is usually much safer and more effective than “gulping” large quantities all at once.

Don’t forget children and pets too! Children can become dehydrated quickly when active in hot weather, and pets rely on us completely to keep them cool and hydrated.

Signs of dehydration in adults may include:

• Dark urine

• Dry mouth or lips

• Headache

• Dizziness

• Fatigue

• Feeling confused or irritable

  
  

Signs of dehydration in children may include:

• Fewer wet nappies or trips to the toilet

• Dry lips or tongue

• Sunken eyes

• Lethargy or unusual sleepiness

• Irritability

• Crying with few or no tears

  
  

Signs of dehydration in pets may include:

• Excessive panting

• Dry gums or nose

• Lethargy

• Loss of appetite

• Sunken eyes

• Reduced skin elasticity

  
  

Please check in on elderly relatives, neighbours and anyone vulnerable during the hot weather. A simple reminder to drink regularly can make a real difference.

Stay safe and keep cool everyone

Tanya and Cheery x

Am I drinking enough water? A urine chart to assess how hydrated you are [www.healthdirect.gov.au]