EDITION # 4
KEEPING HYDRATED FOR SUMMER
Introduction
The core temperature of the human body is 37 degrees, and the way that target is maintained in hot and a
humid condition is by sweating. Unfortunately, it’s not just water that is lost. Sweat also contains electrolytes
(minerals such as chloride, calcium, magnesium, sodium and potassium), which are essential ingredients in
the efficient physical and intellectual operation of the human body. If not replaced, deficiencies will lead to
dehydration, heat stroke and eventually circulatory collapse.
Keeping well hydrated is one of the key ingredients to overall good health. It is not only important to stay
hydrated in summer but also during the winter season. Usually during the winter our thirst signal is not as
strong as during the summer. It is important not to rely on thirst as an indicator to drink because by then you
would be already dehydrated.
Dehydration occurs when you lose more water than you take in. Dehydration can lead to headaches, muscle
cramps, lack of concentration and confuse your brain with hunger signals. Not drinking enough water can
strain your kidneys and liver, make your heart and lungs work harder, and give you the general feeling that
everything is harder than it really is. Staying hydrated is important to keep all your body functions running
smoothly. When working outdoors and indoors, and exert yourself physically, you’ll want to take extra
precautions as summer heats up.
Main Points
Symptoms of dehydration are difficult to determine in the early stages, but can include dryness of the mouth
and thirst, dry, warm skin; dizziness; or cramping in the arms and legs. As dehydration increases, signs may
include:
Facial flushing;
Increased pulse rate;
Darker urine;
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Passing less urine than normal;
Sunken eyes;
Skin that has lost its elasticity and doesn’t quickly return to its normal position after being pinched
Irritability or drowsiness;
Irrational thinking and behavior.
If symptoms of dehydration are observed (in yourself or others) during hot weather, seek shaded or cooler
areas indoors. Replace lost body fluids and cool the person down with a cool shower or sponge bath. Seek
medical attention if the symptoms get worse or last for more than an hour.
Advanced symptoms such as dry, red skin, a fast pulse, confusion or delirium, or the body feels very hot,
indicate that person is in extreme danger and should seek immediate medical attention. In severe cases,
dehydration can result in shock and even death.
What causes dehydration
On average, adults lose almost 10 cups of water a day simply by doing everyday tasks such as sweating,
breathing and going to the bathroom, electrolytes are also lost. These minerals, which include sodium,
potassium and calcium, maintain the balance of fluids in the body. Even when you are doing physical work,
you lose even more fluids and electrolytes.
How do you know if you’re dehydrated? You’ll begin to experience one or more of the following symptoms:
Excessive thirst.
Sleepiness or tiredness.
Dry mouth.
Muscle weakness.
Headache.
Dizziness or lightheadedness.
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How much water should I drink each day?
There are different recommendations for water intake each day. Most people have been told they should be
drinking 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people
need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking
water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough.
Other people may need more than 8 glasses each day.
Some people are at higher risk of dehydration, including those who get a lot of exercise, have certain
medical conditions, are sick, or are not able to get enough fluids during the course of the day. Older adults
are also at higher risk. As you age, your brain may be unable to sense dehydration and send the signals for
thirst. If you are concerned that you may not be drinking enough water, check your urine. If your urine is
consistently colorless or light yellow, you are most likely staying well hydrated.
You may need to increase the amount of water you are drinking if you:
Have certain medical conditions, such as kidney stones or bladder infection
Are pregnant or breastfeeding
Are going to be outside during hot weather
Are going to be exercising
Have a fever, or have been vomiting or have diarrhea
Are trying to lose weight
Besides water, what else can I consume to stay well hydrated?
Water is the best option for staying hydrated. There are other drinks and foods that can help provide the
water you need, but some may add extra calories from sugar to your diet.
Drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should
get each day. Even caffeinated drinks, such as coffee, tea and soda, count toward your daily water intake –
up to a point. But it’s best to limit these since caffeine may cause some people to urinate more frequently, or
feel anxious or jittery. A moderate amount of caffeine, 200 to 300 milligrams (about the amount in 2 to 4 8ounce cups of coffee), is not harmful for most people. Water can also be found in fruits and vegetables, such
as watermelon, tomatoes and lettuce, and in soup broths.
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What about sports drinks?
For most people, water is all that is needed to maintain good hydration. However, if you are planning on
exercising at a high intensity for longer than an hour, a sports drink may be helpful because it contains
carbohydrates that can prevent low blood sugar. A sports drink can also help replace electrolytes if you have
a fever, have been vomiting or have had diarrhea.
Choose sports drinks wisely, as they are often high in calories from sugar and may contain high levels of
sodium. Also check the serving size. One bottle may contain several servings. Some sports drinks contain
caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.
Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine
and other stimulants (for example, guarana or taurine) that your body doesn't need. Most of these drinks are
also high in sugar. Many experts recommend that kids and teens should not have energy drinks.
Tips for staying hydrated:
Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it
from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
Start and end your day with a glass of water.
When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True
hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss
plan, as some research suggests drinking water will help you feel full.
Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you
wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the
top of each hour.
It is recommended that during hot weather you should be drinking fluid even when not thirsty. Other things
you can do to avoid dehydration during hot weather include:
Avoid working in direct sun, particularly in the middle of the day – where possible, arrange your outdoor
work early in the morning or late in the afternoon.
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Wear ProBloc SPF 30+ sunscreen and a hat that shades your head, neck, ears and face - sunburn stops
your body from cooling itself down properly.
Wear light-colored, cool, loose clothing that permits good airflow, which helps sweat evaporate.
By recognising the signs of dehydration and taking measures to prevent it, you can maximise your
efficiency at home, at play or in the workplace.
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WHS Contact Details
Anna Tsiftsis
National WHS Officer
Email:
Phone:
[email protected]
(02) 9407 0200
Extension: #21263
Mobile: 0409 856 982
Drake International, Level 3, 69 Phillip Street PARRAMATTA NSW, 2150
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