When we start getting temperatures over and above 25 degrees Celsius, it is important that we keep ourselves hydrated. Whether we are working in the yard, at the beach, out for a walk or running errands.

During mild temperatures the average male should consume 2.5 to 3.5 Litres of water a day, and the average femail should consume 2 to 3 Litres of water a day, in hot weather that need increases. Many people assume that when they feel thirsty that that is when they should start consuming fluids. However, thirst is actually your body indicating to you that you are already
dehydrated to some extent.

When we spend too long in high heat with proper hydration and care the body starts to become incapable of controlling it’s own body
temperature. There are three levels of severity of prolonged sun exposure:

1. Heat Cramps– where your body experiences painful, involuntary muscle spasms which is occur during heavy energy output in hot environments.
2. Heat exhaustion– where your body is very warm and starts losing water and/or salt from the body via sweat.
3. Heat stroke– where your body is no longer able to cool itself and your body temperature starts to rising dangerously high.

Symptoms of prolonged sun exposure consist of;

• excessive tiredness or weakness.
• Feeling faint, dizzy or nauseous
• A decrease in blood pressure
• Headache
• Muscle cramps
• Heavy sweating
• Intense thirst
• Fast pulse
• Less frequent and darker urination.

There are plenty of things you can do to prevent yourself and others from getting to such severe levels of dehydration in high heat:

• Regulate your time in the sun, avoid sun exposure between 11am and 3pm.
• Wear light weight and light colored cotton clothing
• Continually sip water throughout the day, and avoid alcohol, and caffeine.
• Wear sun screen and a hat
• Avoid high physical exertion

Stay safe during the high temperature days of summer and watch our for those who may not be aware of the dangers of dehydration such as children, elderly, animals, or individuals who are ill.

Stay Safe, Stay Hydrated.

-Candace & Cortney