Opinion | Beat the heat

As the temperatures rise and the sun shines brighter, it’s crucial to prioritize staying hydrated to maintain good health and well-being. With summer in full swing, our bodies face increased risks of dehydration, making it essential to understand the importance of proper hydration.
Water is best:-
For most people, water is the best thing to drink to stay hydrated. Some foods can be a source of water, such as fruits and vegetables. Sports drinks with electrolytes may be useful for people doing high-intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories.
It’s healthier to drink water while you’re exercising, and then when you’re done, eat a healthy snack like orange slices, bananas or a small handful of unsalted nuts. Avoid fruit juices or sugary drinks, such as soda. They can be hard on your stomach if you’re dehydrated. It’s also best to avoid drinks containing caffeine, which acts as a diuretic and causes you to lose more fluids.
Drinking water before you exercise or go out into the sun is an important first step. Otherwise, you’re playing catch-up and your heart is straining.
What Water Does in the Body :-
It is no secret that water comprises about 50% of the body weight in adults and 75% in infants. Water is needed for essential body functions such as:
Transporting nutrients to the cells
Taking waste material to be excreted
Ensuring blood is at the right concentration
Regulating body temperature
Lubricating the joints
Maintaining skin moisture.
It’s critical for your heart health:-
Drinking enough water keeps the body hydrated, which helps the heart more easily pump blood through the body. It also helps muscles work efficiently. If you’re well hydrated, your heart doesn’t have to work as hard.
Dehydration means your body doesn’t have enough water, which can make you feel really thirsty and cause other problems such as dizziness, feeling tired, swollen feet, a headache or even life-threatening illnesses, such as heat stroke.
How much water do you need?
What does being well hydrated mean? The amount of water a person needs depends on the climate, clothing worn and exercise intensity and duration.
A person who sweats a lot will need to drink more than someone who doesn’t. Certain medical conditions, such as diabetes or heart disease, may also mean you need to drink more water. People with cystic fibrosis have a lot of salt in their sweat and also need to use caution to avoid dehydration.  Some medications can also act as diuretics, or water pills, making you to urinate more and lose more fluid.
Thirst isn’t the best indicator that you need to drink. If you get thirsty, you’re already dehydrated. The easiest thing to do is pay attention to the color of your urine. Pale and clear means you’re well hydrated. If it’s dark, drink more fluids.
If you want to know exactly how much fluid you need, weigh yourself before and after exercise to see how much you’ve lost through perspiration. It’s a particularly good guide for athletes training in the hot summer months.
For every pound of sweat you lose, that’s a pint of water you’ll need to replenish. For example, it’s not unusual for a high school football player, wearing pads and running through drills, to lose 5 pounds or more of sweat during a summer practice.
Not sweating during vigorous physical activity can be a red flag that you’re dehydrated to the point of developing heat exhaustion.
According to the European Food Safety Authority, adequate water intake is 2– 2.7 L/day for women and 2.5–3.7 L/day for men.
Signs and symptoms of heat-related illness:-
Recognizing the signs of heat-related illness is crucial for staying safe during the summer months. Common symptoms include excessive sweating, muscle cramps,  dizziness, headache, nausea and rapid heartbeat. If you or someone you know experiences these symptoms, it’s essential to take immediate action to prevent the condition from worsening. Move to a cooler place, rest and drink plenty of fluids. In severe cases, such as heat exhaustion or heatstroke, symptoms may escalate to confusion or seizures.
When it is hot, it is easy to become dehydrated. Make it a habit to drink water regularly throughout the day. If you or someone else shows signs of severe heat-related illness, seek medical attention right away.
Heat Stroke is a Medical Emergency & recognize the sign of Heatstroke and take actions.
Signs in Adults
Signs in Children

Altered mental sensorium
Refusal to feed

Hot, red, and dry skin
Excessive irritability

High body temperature ≥4O◦C or 104◦F
Decreased Urine Output

Anxiety, Dizziness, Fainting , and Lightheadedness
Dry Oral mucosa & absence of tears /Sunken eyes

Muscle weakness or cramps
Lethargy or altered sensorium

Nausea and Vomiting
Seizures

Rapid Heartbeat and Severe Headache.
Bleeding from any site.

Seek Immediate medical attention if you spot any of these signs.

Act Fast , stay Safe- Keep Calm and Stay Hydrated.!!!!!

DR MIR IQBAL SKINDER
Medical Researcher & Scientific Scholar
Miriqbal89@gmail.com