It has been scorching hot lately, making it extremely difficult for people to step out. And individuals who are forced to step out are vulnerable to heat stroke or heat exhaustion as a result of severe dehydration.

However, you can avoid these two types of heat-related illnesses by keeping yourself properly hydrated and drinking plenty of cool fluids. Going through this article, you will learn about heat exhaustion and how drinking enough fluids can help prevent this heat-related illness.

What is Heat Exhaustion?

Heat exhaustion is a heat-related illness that an individual can suffer from when exposed to extremely high temperatures for a long and is often accompanied by severe dehydration. 

Although heat exhaustion doesn’t cause as fatal effects as heat stroke, you shouldn’t take it lightly. Without proper intervention, heat exhaustion can lead to heat stroke and can cause organ failure and even death.

Here are some common symptoms of heat exhaustion you should look out for in this hot and humid weather:

• Confusion
• Dizziness 
• Pale skin
• Fainting
• Dark-coloured urine
• Rapid heartbeat
• Headache
• Profuse sweating
• Nausea, vomiting, or diarrhoea
• Headache
• Fatigue
• Muscle or abdominal cramps

Importance of Hydration in Avoiding Heat Exhaustion

Hydration is considered to be the most important way to beat the heat and prevent heat exhaustion. You might wonder why is hydration important and how it can help.

Dehydration is the primary reason why people suffer from heat exhaustion. It’s been researched that by drinking plenty of water and electrolyte-packed drinks can help keep your tissues and organs cool during blazing hot days and, thus, prevent your body from getting exhausted when exposed to high temperatures. 

The Occupational Safety and Health Administration states that taking at least one cup of water every twenty minutes can keep your body properly hydrated while you are outdoors. 

How Much Water You Should Drink Daily to Prevent Heat Exhaustion?

Now that you have learned the importance of hydration to avoid heat exhaustion, you might think about how much water to drink daily. 

The amount of water or other fluids one needs to beat the scorching hot summer can be different for everyone. You can determine your daily water intake requirement depending on your body type, medications, health conditions, work type, heat exposure, and other vital factors. 

Although there’s no standard for how much water a person should drink daily, you can follow a rule of thumb, i.e.,drink 2-3 litres of fluids daily.

6 Drinks to Stay Hydrated and Avoid Heat Exhaustion

So, now that you know drinking plenty of water can actually help avoid heat exhaustion and the optimal water intake let’s figure out drinks that are good for you. Here listed are different drinks you can intake other than pain water to prevent your body from getting exhausted this scorching hot summer:

• Milk or Yoghurt 

Many people have the misconception that milk could dehydrate now that its thicker in consistency than water. However, the case is actually entirely different. In addition to vitamin D and calcium, milk provides protein to keep your body fueled on even the blazing hot days. 

Moreover, if you are not a fan of plain milk, consider adding yoghurt to your diet. It’s the simplest drink you can have to cool your body. You just need to dilute it, add some salt or sugar to it, and have a refreshing drink to beat the outside heat.

• Coconut Water

When it comes to drinking liquids, you shouldn’t miss out on having coconut water in this hot and humid weather. Coconut water boasts approximately 95% water content and potassium, making it much better than fruit juices. Moreover, it’s healthier than sports drinks and juices as it's free of sugar content and added ingredients. 

• Lime Juice

The very sight and smell of sliced lemon is all that you need to awaken, energise, and hydrate yourself this summer. Add some salt and honey to the lime juice to give it a sweet and sour taste and stimulate your taste buds in addition to hydrating your body. 

In addition, some other benefits of drinking lime juice include preventing indigestion, promoting fresh breath, boosting energy levels, and replenishing essential salts you lose through perspiration.

• Watermelon Juice

If you are looking forward to eating water or drinking fruit, watermelon is the perfect option. Although it’s not ideally a drink, every time you have watermelon, you can retain approximately 90% of the liquid. Moreover, watermelon juice has a way of reaching all hot nerves in the body, instantly promoting coolness and relaxation from the burning sun. 

• Sports Drinks

You might have come across advertisements raving about the hydrating power of sports drinks, and you know that these drinks actually work well. Moreover, the electrolytes in sports beverages can make hydration more effective. 

These drinks also taste more flavorful than plain water, making stabilising your water levels more enjoyable. You just have to consider some precautions, like watching for the sugar and carb content when buying sports drinks. 

• Wood Apple Juice

Wood apple juice is an effective coolant to hydrate your body and prevent heat exhaustion in summer. 

To make this coolant, you need to break open a wood apple, pour a glass of chilled water, add jaggery, and mash the wood apple till it completely mixes with water. Strain the remaining pulp and seeds and enjoy it with some black salt or fresh mint to keep your water levels in check. 

The Bottom Line

As the temperatures rise nationwide, it’s crucial for you to note the symptoms and signs of heat exhaustion. Consider drinking liquids and hydrating your body properly as the first line of defence against scorching summer and the possibility of heat exhaustion.