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Surviving the hot weather as temperatures rise

The Nigerian Meteorological Agency, NIMET, recently issued a statement warning about the likelihood of increased temperature in various cities across Nigeria, which could result in thermal discomfort. Thermal discomfort is a potential health hazard, as it can lead to heat strokes, heat exhaustion, and heat cramps.

The agency said the temperature in certain areas of Kebbi, Sokoto, Zamfara, Taraba, and Adamawa states are anticipated to exceed 40°C.

Other Northern cities, including parts of Oyo, Kwara, FCT, Nasarawa, and Benue states, are expected to have temperatures ranging from 35°C to 40°C.

People will experience discomfort due to the scorching sun rays and excessive sweating.

During this period, it is crucial to stay hydrated and prevent the loss of body fluid.

Here are some ways to stay hydrated
Sip water

Sipping water a little at a time is good for our bodies. Our kidneys play an important function in removing waste and poisons from our blood, one of which is by controlling our body’s water balance. When we drink water too quickly, we can overload our kidneys, resulting in dehydration and other health problems.

It is critical to drink water gently throughout the day to avoid this, and it can also make us feel more hydrated overall. Also, drinking water before or during a meal can help you keep hydrated. It not only makes us feel fuller, but it also allows our bodies to absorb nutrients more efficiently.

However, the amount of water you require depends on a range of factors, including your degree of physical activity, age, and general health.

Eats fruits and vegetables

Yes, eating fruits and vegetables during hot weather can help you stay hydrated. Fruits and vegetables naturally contain water, vitamins, minerals, and fibre, all of which are beneficial to your health.

Watermelon, strawberries, and grapefruit are fruits with exceptionally high water content. Cucumbers, lettuce, and tomatoes are other excellent choices.

In addition fruits and vegetables can help replenish electrolytes lost through sweating in hot weather. Electrolytes are minerals such as sodium, potassium, and magnesium that govern the fluid balance in the body.

Sugar-free drinks. Yay or nay!

In moderation and as part of a balanced diet, sugar-free drinks can help you stay hydrated in hot weather. Herbal teas, flavoured waters, and diet sodas are effective alternatives to water for staying hydrated.

However, some sugar-free drinks may contain artificial sweeteners or other ingredients that may be harmful in large amounts. Artificial sweeteners can also cause digestive difficulties.

In moderation and as part of a balanced diet that includes lots of water and nutrient-dense foods like fruits and vegetables, sugar-free drinks can be part of a good hydration routine during hot weather.

Wear loose-fitting, bright colours clothes

Wearing light-coloured, loose-fitting clothing is a terrific way to stay cool and comfortable during hot weather.

Dark clothing can absorb more heat from the sun, causing you to feel hotter and sweat more. On the other hand, light-coloured clothing reflects more heat and can make you feel cooler.

Loose-fitting clothing allows air to circulate over your body. Tight clothing can trap heat and sweat against the skin, making you feel more hotter and more uncomfortable.

Limit alcohol consumption during hot weather

Alcohol can dehydrate the body, which can be dangerous when the weather is hot and you’re already losing fluids through sweat. When you drink alcohol, it increases urine production and can cause you to lose more fluids than you’re taking in, leading to dehydration.

In addition to its dehydrating effects, alcohol can also impair your ability to regulate your body temperature. This can make you more susceptible to heat exhaustion or heat stroke, which can be serious and even life-threatening conditions.

Staying hydrated during the Ramadan Fast

Keeping hydrated throughout Ramadan Fasting in hot weather might be difficult, but there are several measures you can use to stay well hydrated.

  • To begin, it is critical to consume enough fluids during non-fasting hours. It is critical to avoid dehydrating foods and beverages during the fasting hours, such as salty or spicy foods, caffeine, and sugary drinks. They can increase fluid loss and make staying hydrated more challenging.
  • Before breaking your fast at sunset, it’s a good idea to take a few sips of water or another hydrated beverage. This can assist your body to rehydrate and prepare for digestion.
  • It’s also crucial to pace oneself when eating and drinking throughout Ramadan. Overeating or drinking too quickly can put stress on your body and make staying hydrated more challenging.

Staying hydrated is very important for our overall health and well-being. Our bodies are made up of mostly water, and we need to replenish that water to keep our bodies functioning properly.

Writing by Chinasa Ossai; Editing by Saadatu Albashir