Hydration in a hot climate

In the Gulf heat you sweat more, and sweating means losing fluid. Learning your own signals is simpler than following a strict number.

How much do you need?

• The NHS Eatwell Guide suggests about 6 to 8 cups or glasses of fluid a day as a general guide.
• You need more in a hot environment, when you are physically active for long periods, or when you are ill with vomiting, fever or diarrhoea.
• Needs vary from person to person; the NHS describes the 6 to 8 glasses figure as a guide only.
• Water, lower-fat milk and lower-sugar drinks including tea and coffee all count, and some fluid comes from food such as fruit, soups and laban.

Check your signals

• The simplest check is the colour of your urine: aim for a clear, pale yellow.
• Mayo Clinic describes good hydration as rarely feeling thirsty and having colourless or light yellow urine.
• Early signs of dehydration include thirst, headache, dizziness or light-headedness, tiredness, a dry mouth and lips, and dark, strong-smelling urine or peeing less often.
• Do not wait for thirst during heat or exercise: CDC advises drinking more water than usual and not waiting until you are thirsty.

Habits that work in the heat

• Carry a refillable water bottle to school, university and the mall, and refill it at each break.
• Drink before, during and after exercise, and more on days you are sweating heavily.
• Plan outdoor activity for cooler parts of the day, early morning or evening, and limit activity in the middle of the day when the sun is hottest.
• Wear loose, lightweight, light-coloured clothing and use sunscreen when outdoors.
• Watch out for friends too: CDC suggests teammates keep an eye on each other in the heat.

Electrolytes and sports drinks: only when needed

• For everyday life and casual sport, water is all you need. AboutKidsHealth (SickKids) says sports drinks and energy drinks are not usually necessary for casual athletes.
• Sports drinks can be high in sugar and salt, so Mayo Clinic advises watching how much you have.
• Oral rehydration solutions are useful when you are losing fluid through illness such as diarrhoea or vomiting; a pharmacist can advise.
• Drinking very large amounts of water in a short time can be harmful. It can make sodium levels drop too low (hyponatraemia), which can be life-threatening, though this is rare.

When it becomes urgent

• If you feel faint or weak while exercising in the heat, stop all activity and get to a cool place.
• Get medical advice if dizziness on standing does not go away, you are peeing much less than normal, or you have a fast heartbeat or fast breathing.
• Call for emergency help if dehydration comes with confusion, being very sleepy or hard to wake, cold or blotchy skin, or difficulty breathing. These can be signs of shock.
• In the UAE, call 998 for an ambulance. Do not drive yourself to hospital if you feel this unwell.