The weather in Singapore has been hotter the past couple of weeks, and is forecasted to continue until at least the middle of the month. It is therefore important that you keep yourself hydrated to avoid getting heat-related conditions such as lightheadedness, nausea and headaches.
Here are some helpful hydration tips that you can follow to make sure you stay healthy in this warm weather:
Drink water throughout the day
It’s recommended to drink at least 2.5 litres of water a day, and more when it’s hot outside. Try to get used to starting and ending your day with a glass of water.
If you often forget your water intake, it’s best to schedule it! Set hourly alarms on your phone to remind yourself that it’s time to take a few sips.
When you’re doing work, place a bottle of water next to your laptop or PC. Having it in your line of vision makes it easier to remember that you need to rehydrate.
Try adding berries or lemon slices to your water to give it a bit of taste without any additional calories. You can also switch to juice now and then, but make sure no sugar has been added.
Additionally, don’t forget that you need some fluid before and after an exercise activity.
Eat hydrating foods
Make sure you add foods that are high in water content to your meals. Vegetables such as cucumbers, portobello mushrooms, broccoli and cauliflower are not only full of nutritions, they also help with hydration.
Avoid dehydrating drinks such as alcohol and caffeine. If you can’t get through the day without a cuppa, or if you’re invited to a barbecue with booze, then make sure you consume a glass of water between each dehydrating drink.
Be smart about the time
During super hot weather, you should abstain from spending prolonged time in the sun, so stay indoors or in the shade. If you tend to exercise outdoors, then do it when the temperature is lower, such as early morning or late evening.
Wearing light-coloured and loose clothes will help you to stay cool. If possible, get outfits that have breathable and light material for when you’re doing your fitness routine.
If you still need to head out when the sun is blazing, don’t forget to bring a bottle of water with you and a small spray bottle to mist yourself if you feel overheated.