It’s very easy to become dehydrated during Summer and yet it’s something we have control over. Make sure you drink plenty of fluids and avoid the nasty effects of dehydration.
Around eight in 10 Australians don’t drink enough fluids in the Summer, potentially putting our health at risk. We can quickly become dangerously dehydrated on hot days, often without realising it 1.
A study in 2023 found that 40% of us admit we don’t drink enough water several times a week but many of us don’t do anything about it 2.
The most common symptoms for dehydration are feeling thirsty, dry lips, headache, fatigue and light-headedness. If we become severely dehydrated, we may become feverish, confused and feel our heart beating faster.
When that happens we need to go straight to hospital where we may be put on an intravenous drip to replenish our lost fluids.
It’s also more dangerous for some types of people to become dehydrated, including the elderly, young children and pregnant women, as they can lose fluids more quickly 3.
8 glasses a day?
It’s not entirely true that we need to drink eight glasses of water a day, but plenty of people believe it. In fact, a healthy fluid intake depends on our body weight, how active we are, the food we eat, the temperature and a range of other factors.
Vomiting and diarrhoea, drinking alcohol and taking some types of medication, including diuretics, can also mean we need to replenish fluids more often than usual 4.
It’s also a myth that if we’re thirsty, we’re already dehydrated. In fact, thirst is a good guide as to whether we need to drink more.
How can I rehydrate?
If we feel dehydrated, the first step is to find somewhere shady and sip several small amounts of water.
While you may be tempted to drink as much water as possible as quick as you can, drinking slowly gives your body time to absorb the water efficiently.
There are other ways to top up fluids if you’re dehydrated:
- Using Hydralyte, either as effervescent tablets or powder dissolved in water or bought ready-made. They contain glucose and can quickly replace water and electrolytes lost through exercise, illness or a hangover.
- Eat fruit and veggies with a high water content, such as melon, orange and cucumber. Soups and milky drinks can also help.
- Avoiding caffeine, as it can act as a diuretic if taken in large amounts, but one or two cups of will still hydrate us.
- Making a home-made rehydration solution for an adult by mixing six teaspoons of sugar and half a teaspoon of salt in a litre of water flavoured with a little cordial.
Not sure how you can stay hydrated this Summer? Visit your local Blooms The Chemist and chat to our team.
References
1Women's and Men's Health, Busting myths about fluid intake, accessed 28 October 2024
2National Ocean Service, Can humans drink seawater? Accessed 28 October 2024
3HealthDirect, Dehydration</a>, accessed 28 October 2024
4Mayo Clinic, Dehydration, accessed 28 October 2024