By the end of August many people have stopped paying attention to the heat. The water bottle gets left at home, the afternoon errands continue as normal, and the headache at four o'clock gets blamed on work. Dry air makes this easy to miss, because sweat evaporates quickly in Amman and you may not notice how much you are losing.
How much is enough
There is no single number that fits everyone. The NHS suggests that adults aim for 6 to 8 cups or glasses of fluid a day, and says you may need more in a hot environment, when physically active for long periods, during pregnancy or breastfeeding, or when ill. The World Health Organization, in its guidance on heat and health, advises drinking water regularly during hot weather, roughly a cup an hour and at least 2 to 3 litres a day. Those figures matter most in places such as Aqaba and the Jordan Valley.
A simple check is the colour of your urine. The NHS advises drinking enough to keep it a clear pale yellow; dark, strong-smelling urine is a sign of dehydration.
Habits that work in the heat
- Keep a filled bottle on your desk and in the car, and drink before you feel very thirsty
- Start the morning with a glass of water before coffee
- Schedule exercise and outdoor tasks for early morning or after sunset, since the WHO advises avoiding strenuous activity during the hottest part of the day
- Eat water-rich foods such as watermelon, cucumber, tomatoes and peaches
- Choose water over sugary drinks, which the NHS says are high in calories and can damage teeth, and go easy on sweetened lemon and mint
Laban and ayran can add fluid along with protein, though they can be salty, so keep that in mind if you have been told to limit salt.
When water alone may not be enough
For ordinary days, water and regular meals usually cover what you need. If you sweat heavily for a long time, for example on a building site, on a long hike in Wadi Mujib or in a tough training session, you lose salts as well as water. Salty food alongside your fluids may be enough. After vomiting or diarrhoea, the NHS explains that the body loses sugar, salts and minerals as well as fluid, and that an oral rehydration solution from a pharmacy is the usual way to replace them, taken in small, frequent sips.
Warning signs to take seriously
The NHS lists thirst, a dry mouth, headache, dizziness, tiredness and passing less urine than usual as signs of dehydration: stop, move into the shade and drink. Get urgent medical help if someone has:
- Confusion, fainting or unusual sleepiness
- Very hot skin along with a high temperature, since the WHO describes heatstroke as a medical emergency
- Vomiting that prevents them from drinking
- Very little urine over many hours
The WHO names older adults, infants and young children, people with heart, lung or kidney conditions or diabetes, and outdoor and manual workers as the groups most vulnerable to heat, so they need extra attention.
Check first if you have a condition
If you have kidney or heart disease, have been told to limit your fluids, or take diuretics or blood pressure medication, ask your doctor how much to drink and whether electrolyte products are suitable. The same applies during pregnancy.
Sources
- Water, drinks and hydration · NHS
- Dehydration · NHS
- Heat and health · World Health Organization
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.