How to Keep Your Body's Fluid Balance in Hot Weather

Keeping your body's fluid balance in hot weather is very important for staying healthy and feeling well. High temperatures make the body lose more water and raise the risk of dehydration. So in hot weather it is important to take care and take a few precautions to protect your fluid balance.

Why Is Fluid Balance Important?

Keeping a good fluid balance is essential for health and for the body to carry out its normal functions. The body has a balancing system that involves different fluids, and this balance allows cells, organs and tissues to work properly.

Some of the reasons fluid balance matters are:

• Cell function: body cells need the right fluid balance to work healthily and efficiently.
• Digestion: fluid balance affects how well the digestive system works. Drinking enough fluid helps with the digestion of food.
• Temperature regulation: body fluids help regulate body temperature. Cooling the body through sweating depends on a good fluid balance.
• Electrolyte balance: electrolytes in body fluids (sodium, potassium, calcium, magnesium and others) play an important role in many basic functions, such as nerve signalling, muscle contraction, water balance and acid-base balance.
• Organ function: fluid balance affects how well the organs work. For example, the kidneys need enough fluid to work properly and to clear waste products from the body.

What You Can Do to Keep Your Fluid Balance

Keep Drinking Water

The most basic step in hot weather is to drink enough water. Water is vital for the body to work properly. Not drinking enough can lead to problems such as headaches, tiredness and poor concentration, which are signs of dehydration. Aiming for around 8 to 10 glasses (about 200 ml each) a day can help you replace the water your body loses. Your needs can vary from person to person, so ask your doctor or dietitian what is right for you.

Choose Refreshing Drinks

In hot weather, refreshing drinks alongside water are a good way to keep your fluids up. Iced drinks, fresh fruit juices, herbal teas and light sports drinks are all options. However, it is important not to overdo sugary and caffeinated drinks, because they can make the body lose more water.

Eat Fresh Fruit and Vegetables

Eating fresh fruit and vegetables in hot weather both cools the body and increases your water intake. Salads, fruits with a high water content such as watermelon, strawberries and oranges, and watery vegetables such as cucumber, melon and lettuce are good choices. These foods help with hydration and also provide important vitamins and minerals.

Be Careful with Sodium-Containing Foods

In hot weather the body loses sodium through sweat. Eating foods that contain sodium helps balance this, but very salty foods should be avoided. Salty snacks and processed foods can make the body hold on to water and upset the fluid balance. Choosing foods that contain sodium naturally is a healthier way to keep your electrolytes in balance.

Move Outdoor Activities to the Morning and Evening

To protect your fluid balance in hot weather, it is important to shift outdoor activities to early in the morning or the cooler hours of the evening. Avoid the midday sun, when it is strongest, and avoid letting your body temperature rise. If you need to exercise outdoors, take frequent rest breaks and stay in the shade where you can.

Wear Light, Cool Clothing

Choosing the right clothes helps in hot weather. Pick loose, breathable clothing made from light, cooling fabrics, ideally natural fibres such as cotton and linen, which let sweat evaporate easily. Light-coloured clothes are also a good choice, because they reduce the direct effect of the sun's rays and help keep your body temperature under control.

Hydration Supplements

Some people use hydration products to help keep their fluid balance in hot weather. Sports drinks that contain electrolytes or hydration tablets can help replace the minerals and fluid the body has lost. It is important to talk to your doctor before using any such supplement.

This article is for general information only; please consult your doctor and dietitian about your own situation.