How to stay well hydrated in hot weather; tips from a Nephrologist.

Certainly! Staying hydrated during hot weather is essential for your well-being. Did you know that you body is made up of 60-70% water? It is therefore important to keep it well hydrated. In the current days of hot weather, it is very important to keep a tag on your fluid intake. The American Academy of Sciences suggests that on average men need about 3.7 liters a day while women need up to 2.7 liters a day. ?As matter of fact in hot weather (extreme heat) a person can lose 6-8 liters a day. The water requirements increase with heat and humidity. ?As a physiological rule, water intake (through fluids, food and metabolism) should balance water output (through urine, stool, sweating and breathing). Water is important in eliminating waste, regulating temperature, lubricating joints as well as protecting sensitive tissues in our bodies. It is therefore an essential component of life! As the temperatures continue to rise through the world and global warming rages on. Here are some practical tips to keep yourself well hydrated:

1. Drink Plenty of Fluids: Thirst is major driver of water intake but it is best to take water even if you do not feel thirsty.
2. Wear Appropriate Clothing: During this raging heat, it is best to put on lightweight or loose-fitting clothes. It is also best to put on light colors because dark colors absorb more heat.
3. Protect Your Eyes and Skin: The skin is the main source of water loss while the eyes have a thin cover that easily dries up. It is important that you keep both covered properly.
4. Schedule Outdoor Activities Wisely: Although it can get warm inside the houses it is best to have well planned activities in case you intend to have outdoor activities. In fact, it may be more prudent to plan these for early mornings or late afternoons. Carrying an umbrella can also help to shield you from the scotching sun.
5. Eat Regularly: Consume three full meals and snacks throughout the day and ensure that you include a drink at each meal.
6. During Exercise: Take water about 2 hours before the exercise and take some water after the exercise. This will help keep you well hydrated.
7. Monitor the Weather and Activities: Take fluids according to the temperature and humidity. There are now several apps to help you know the weather forecast. Use them in your planning of daily fluid requirements. If you have planned activities, please take more water.
8. Avoid Alcohol and Caffeine: Both caffeine and alcohol can cause dehydration by causing excessive urination. Limit their intake.
9. Electrolytes are important too: Along with water, include electrolytes like sodium (salt) especially after doing exercise. Though not yet available worldwide- electrolyte balanced fluids could be most beneficial.
10. ?Pack Water when Travelling: Whenever you intend to travel out of your home/house. Carry a refillable bottle of water to keep you well hydrated. This will not only ensure you are well hydrated but will also support your well-being.

Another question often asked is whether water should be taken warm or cold. This is a hard one! When it comes to water temperature, the choice between warm and cold water depends on individual preferences and circumstances. Choose the water temperature that aligns with your preferences and needs. In general, cold water refreshes, while warm water supports digestion and overall well-being.

As I write this article, I am very cognizant of the fact that many people in Africa and Uganda in particular may not have access to clean water. It is therefore important that efforts are made to avail clean water to everyone everywhere. Water is life!

Remember, staying hydrated and protecting yourself from the sun are crucial for a healthy life during hot seasons.