How to Prevent Dehydration in Extreme Heat: Medical Experts Share Tips

Islamabad (Qudrat Daily) – During extreme summer heat and heatwave conditions, dehydration has become a common health concern, leading to symptoms such as fatigue, headaches, and reduced energy levels.

Medical experts say that drinking water alone is not always sufficient during intense heat, and adding certain natural ingredients can make hydration more effective and help prevent dehydration.

Five Useful Additives for Better Hydration

1. Lemon
Adding lemon to water improves taste and encourages higher water intake. Lemon contains potassium and vitamin C, which help maintain electrolyte balance in the body. Experts recommend adding a pinch of salt and a small amount of sugar with lemon to enhance its benefits.

2. Mint Leaves
Mint provides a cooling effect and adds freshness to water. Its aroma and flavor encourage people to drink more water, helping improve hydration levels. Mint leaves can be blended or simply soaked in water.

3. Chia Seeds
Soaked chia seeds absorb water and form a gel-like texture, helping retain water in the body for longer periods. They are considered useful for sustained hydration during hot weather.

4. A Pinch of Salt
Adding a small amount of salt helps maintain sodium levels in the body, supporting water retention and reducing fluid loss through sweating.

5. Cucumber
Cucumber is made up of nearly 95% water and contains beneficial nutrients like potassium. Cucumber-infused water provides freshness and helps increase overall fluid intake.

Simple Tips to Avoid Heatwave Effects

Experts advise people not to wait until they feel thirsty and to drink water regularly throughout the day. Hydrating foods such as watermelon, cucumber, oranges, and yogurt can also help maintain moisture and nutrition levels in the body.

They also recommend reducing caffeine and sugary drinks, as excessive tea, coffee, and sweet beverages can increase fluid loss. Instead, natural drinks like lassi are healthier alternatives.

Light clothing and a simple diet are also advised. People should wear breathable cotton clothes and avoid heavy, oily foods. Unnecessary outdoor exposure should be avoided during peak heat hours.

The hottest time of the day is between 12 PM and 4 PM, so staying indoors during this period and carrying water when going outside is strongly recommended.

Medical experts emphasize that proper hydration and precautionary measures can significantly reduce the harmful effects of extreme heat and heatwaves.