When Highveld temperatures climb in Sunninghill and across Gauteng, the body works harder to stay cool and loses fluid through sweat far faster than most people realise, which means mild dehydration has usually set in by the time you feel thirsty. Drinking regularly is one of the simplest ways to protect your health in the heat, and here are seven reasons why it pays to stay hydrated in summer.
1. It keeps your body temperature in check
Sweat is the body’s main cooling system, and enough fluid keeps it working so that evaporation holds your temperature in a safe range. Water should be your first choice, tea and coffee in moderation still count, and a cold beer, however tempting, works against you because alcohol dehydrates.
2. It lowers the risk of heat exhaustion and heatstroke
Dehydration weakens the body’s ability to cool itself, and heat exhaustion can progress to heatstroke, which is a medical emergency. Drinking water or an electrolyte drink regularly during long periods in the heat reduces this risk.
3. It supports energy and endurance
Heat speeds up the loss of fluid and electrolytes, and even a small shortfall can lower energy, concentration and exercise capacity, whether you are training outdoors or doing physical work.
4. It helps prevent muscle cramps
Heavy sweating drains water and electrolytes such as sodium, which can lead to heat cramps, so replacing both helps your muscles work normally.
5. It protects your concentration and mood
Dehydration commonly causes headaches, dizziness, poor concentration and irritability, and keeping fluid levels steady helps you think clearly and stay on an even keel.
6. It protects your kidneys
The kidneys need enough water to filter waste and balance electrolytes, and hot weather raises the amount they need to make up for what is lost through sweat and urine.
7. It makes the heat easier to handle
Good hydration eases dry mouth, extreme thirst, dizziness and fatigue, and people who start a hot day already well hydrated tend to feel better throughout it.
How can you tell if you are drinking enough?
Drink water steadily through the day rather than waiting for thirst, increase your intake when you are active, and add an electrolyte drink, available from Sunninghill Square Pharmacy, when you sweat heavily. Pale yellow urine is usually a good sign that you are well hydrated.
Frequently asked questions
Does coffee count towards daily fluid intake?
Yes, tea and coffee in moderation count, but water should be your main drink, especially in hot weather.
What are the first signs of dehydration?
Thirst, dry mouth, dark urine, headaches, dizziness and tiredness are early signs, and they can appear before you feel very thirsty.
Where to find Dr Masemola
Dr Tshego Masemola is a general practitioner who practises at The Square Shopping Centre in Sunninghill, on the corner of Leeuwkop and Naivasha roads. Her rooms are open Monday to Friday from 9:00 to 17:00, and on Saturdays by appointment only.
Shop: 10A, The Square Shopping Centre, Sunninghill
Tel: 010 010 6327
WhatsApp: 068 055 9685
Email: tshego@drmasemola.co.za
Website: www.drmasemola.co.za
