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In order to protect yourself against the risks associated with extreme heat, particularly dehydration, an insidious danger that can affect anyone, health specialists recommend adopting the right actions and making hydration a vital reflex.
Faced with the increasing number of heatwave warnings in recent days, as well as the recording of increasingly oppressive heat peaks, the National Institute of Public Health (INSP) is warning of the risks of dehydration, even slight, which can sometimes go unnoticed and have disastrous consequences on health.
Thus, a loss of body water as little as 1 to 2% can result in general fatigue, dizziness, lightheadedness and dry mouth. In more severe cases, dehydration can lead to slurred speech, low blood pressure and even mental confusion.
To prevent this risk and take full advantage of the summer season, the INSP emphasizes that it is essential to adopt the right actions and “make hydration a vital reflex”. Drinking regularly, even before feeling thirsty, is the key to preventing dehydration. It is also specified that the amount of water needed varies depending on several factors. These include those related to the person’s body size, level of physical activity and ambient temperature.
INSP specialists recommend drinking an average of 1.5 liters of water per day, or about a glass of water every three hours. It is also advisable to favor still water, the most effective drink for hydration. For people who are reluctant to drink still water, it has been recommended to flavor this water with fresh fruit, aromatic herbs or lemon to make it more pleasant to consume. The INSP insisted on avoiding sugary or sweetened industrial juices which can paradoxically aggravate dehydration.
To replace this type of drink, it has been recommended to consume fresh fruits and vegetables, rich in water, such as watermelon, melon, tomatoes, cucumbers or green salads. In addition, health experts are keen to highlight the importance of being particularly vigilant with children, infants and the elderly, who are more vulnerable to dehydration. In order to encourage these categories to drink, it has been strongly recommended to establish regular moments of water consumption throughout the day. Another method is to provide the elderly with an easily accessible bottle of water and for children attractive bottles, such as a personalized water bottle.
To motivate children to stay hydrated throughout the day, it is also advisable to offer them water flavored with fruits or natural syrups, as well as games around hydration, such as challenges to “who will drink the most water during the day.” In addition, the Institute highlights the fact that the risk of dehydration in infants and young children is particularly increased in cases of vomiting, diarrhea or extreme heat.
In the event of any diarrhea, it is recommended to systematically use oral rehydration salts (ORS) as well as to maintain breastfeeding and a normal diet throughout the period of treatment for dehydration. Similarly, in case of doubt or worrying symptoms, it is strongly recommended to consult a doctor or pharmacist in order to avoid the extreme risk that can lead to emergency hospitalization of people who are severely dehydrated and whose prognosis is at risk.