Staying hydrated in the heat
How to tell when you need more fluid, and where coconut water fits in.
In a Jamaican summer it’s easy to lose more fluid than you take in, especially if you work outdoors. Mild dehydration makes you tired and headachy. Severe dehydration is dangerous, most of all for babies and older people.
Signs you need more fluid
- Dark yellow or strong-smelling urine. Pale yellow is what you’re aiming for.
- Thirst. By the time you feel it, you’re already a little behind.
- A dry mouth and dry skin
- Tiredness, dizziness or a headache
- Passing urine less often than usual
What to drink
Water is the best everyday choice. Keep a bottle with you and sip through the day instead of waiting until you’re thirsty.
Coconut water is a good local option. It is low in calories and naturally contains potassium and other minerals lost in sweat. People with kidney disease should check with their doctor first, because the potassium can build up.
Go easy on sweet drinks. Sodas, box drinks and heavily sweetened juices add sugar you don’t need.
When to get help
See a doctor if someone is confused, very drowsy, has a fast heartbeat, hasn’t passed urine for eight hours, or can’t keep fluids down. For babies, watch for fewer wet nappies, a sunken soft spot on the head and crying without tears.