1. Don't Delay Thirst and Bring Your Own Water Bottle

The first tip to prevent dehydration is to not delay thirst. The main sign of dehydration is thirst, dry mouth, or yellow urine. However, sometimes these bodily responses are overlooked due to busyness. Therefore, when feeling thirsty, drink immediately, and don't postpone it. Always carry a water bottle wherever you go and if necessary, set a daily target for fluid intake.

2. Drink More Than 8 Glasses a Day

Generally, it's recommended to consume a minimum of 8 glasses a day. However, this recommendation cannot be applied during extremely hot weather. One should drink more than that and distribute it throughout the day. If needed, prepare a water bottle that indicates the amount of water in milliliters. This will help monitor how much fluid is being consumed.

3. Drink More When Engaging in Outdoor Activities and Exercising

The body requires more water when engaging in outdoor activities and exercising. In the midst of extreme weather, coupled with outdoor activities or exercise, the body will lose more water, and sometimes people aren't aware of it. Therefore, a tip to prevent dehydration is to increase fluid intake.

Actually, increasing the consumption of plain water is sufficient to maintain body hydration. However, certain circumstances require something more than that, such as when exercising for more than 60 minutes. They need to consume electrolyte beverages, which contain sodium and carbohydrates to aid in the recovery process.

Drink more when outdoors or exercising

4. Eat Hydrating Foods

Another tip to prevent dehydration is by consuming hydrating foods. Remember that the body can also get fluid intake not only from plain water but also from foods with high water content. For example, fruits like watermelon, cantaloupe, strawberries, oranges, apples, pears, pineapples, grapes, and cucumbers. Fluid intake can also come from juices or soups.

5. Avoid Alcohol and Caffeine Consumption

Caffeinated and alcoholic beverages will exacerbate dehydration. Therefore, their consumption should be monitored, especially during midday. Alcohol is a diuretic, causing the body to lose more fluid through urination. Therefore, its consumption should be combined with drinking more water.

Besides alcohol, certain medications are also diuretic, usually those used to treat high blood pressure, diabetes, and heart conditions. Therefore, this cannot be overlooked in dehydration prevention tips. Consult their usage with a doctor to get more accurate guidance to ensure that body hydration can be maintained without missing their consumption for maintaining health.

6. Seek Shade

If engaging in outdoor activities, it's a good idea to seek shade, whether it's walking, waiting for transportation, or other activities. By finding shelter and drinking more water, body temperature can be lowered. If there's no shade available, then use a hat or sunglasses, and sunscreen.

So, those are 6 tips to prevent dehydration in extreme weather. It's not difficult, as long as you understand that hydration is important to ensure that the body can function properly. Ladies, which ones have you done? Let's increase awareness of the importance of drinking more water!

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