The amount of water that takes in the heat wave to avoid dehydration and risks

Evening a Intense heat wave To Mexico in the next few days, with temperatures that will exceed 45 degrees Celsius in several regions of the country, reactivated the health alert of heat, drought and other disorders associated with high temperatures. Looking at this panorama, one of the most common questions is: How much water should we date to keep our safety and healthy during this type of extremist climate?

The effect of intense heat on health

According to the National Water Committee, this heat wave will be one of the most severe in recent decades, and is expected to last for several weeks. High temperatures not only increase the risk of forest fires and failure to supply electricity, but also have a direct impact on human health.

Exposure for a long time can cause dehydration, heat fatigue, heat beating and even death. The most vulnerable groups include children, the elderly, outdoor workers and people with chronic diseases.

The recommended water consumption is different according to physical activity and environmental heat

What does science say about the amount of water needed?

The amount of water that a person should consume depends on various factors: age, body, body weight, physical activity and environmental conditions. However, through Heat waveRecommendations are adjusted due to increased fluid loss by sweat.

The World Health Organization (WHO) suggests this, under normal circumstances, The average adults need between 2 and 2.5 liters of water per day. However, in cases of severe heat, this requirement can increase between 3 and 4 liters per day, Or more if physical activity or outdoor stay is carried out for long periods. Source: From – Water, Sanitation and Health

What CDC says

Centers of Disease Control and Prevention (CDC) in the United States They recommend drinking water even if it is not thirstyBecause thirst is a late dehydration indicator. In your heat management evidence, it is suggested that you consume a cup of water (about 250 ml) every 15 to 20 minutes when exposed to high temperatures. Source: CDC – Extreme Heat and Health

Moisturizing according to the level of activity

During the heat wave, the requirements can vary greatly. For example:

• A stable person in the hot environment may require between 2 and 2.5 liters per day.
• The active or external person may need a moderate way between 3.5 and 5 liters per day.
• In athletes or workers under construction, the need can exceed 6 liters, depending on the level of sweating.

Not everything is water: the electrolyte also matters

In severe heat conditions, the water is not only lost, but electrolytes such as sodium, potassium and magnesium are also lost. Only drinking water can reduce these essential elements, causing disorder called a hypoxia. Therefore, it is recommended to switch water with drinks that contain electrolytes, especially if intense physical activity is carried out.

How do you know if you drink enough water

Some practical indicators include sufficient hydration:

• Light color or pale yellow urine.
• Lack of dizziness or headache.
• Good flexibility for the skin.
• The general sense of energy and concentration.
• On the contrary, dark urine, dry mouth, fatigue and confusion can be signs of dryness.

The risk of drinking a lot of water

Although it is rare, excessive consumption of water in a short time can cause water poisoning. This occurs when sodium levels in the blood decrease dangerously, which may lead to seizures or coma. The key in moderation and balance.

Foods that moisturize too

Not all water should come from drinks. Many foods have high water content and contribute to moisturizing. Among the most recommended:

1. Watermelon (92 % water)
2. Option (95 % water)
3. Strawberry (91 % water)
4. Lettuce (96 % water)
5. Orange (87 % water)

Common myths about moisture

One of the most common myths is that you should only drink pure water, but in reality, fluids such as injection, natural juices and even soup contribute to moisturizing. However, consumption of drinks with caffeine, alcohol or high sugar content should be limited, as they can prefer fluid loss.

Moisturizing in children and older adults

Young children and the elderly are particularly vulnerable to dehydration. In children, the thermal regulation system is not fully developed, and in the elderly, the feeling of thirst decreases with age. Therefore, they should receive fluids frequently, even if they do not ask for it.

What if I have no continuous access to drinking water?

Given the lack of water in some regions of the country, public health experts recommend the following:

• Boil the water for at least a minute if it is not suitable for drinking.
• Use purification tablets when necessary.
• Store clean water in the arbitrator containers and away from sunlight.

Recommendations for regions without continuous access to medical services

If you are in a rural area or without immediate medical care, some of the emergency signs of dehydration that you should care about are:

• Loss of consciousness.
• Hot and dry skin.
• Rapid breathing or accelerated pulse.
• Continuous nausea vomiting.

In such cases, it is recommended to go immediately to the nearest health center or contact emergency services.

Special considerations for people with chronic diseases

Patients with cardiovascular, kidney or metabolic diseases (such as diabetes) should consult a doctor before increasing water dramatically, because in some cases there may be specific restrictions.

Drinking water is the issue of prevention, not a reaction

Keep wet through a Heat wave It is a biological protection strategy. The general recommendation is constantly drinking, and always carries a bottle that is reusable and not waiting to be thirsty. Interest in the body and early signs of dehydration can make a difference between a safe day and medical emergency lines.

Sources that were consulted:

Global Health Organization –

Disease control and prevention centers –

National Institute of Public Health (Mexico) –

Harvard Chan General Health School –

How much water do you take a day during the intense heat? Share your experience!

Keep this guide and share it with those who need it in this heat season.

Do you have limited access to drinking water? These recommendations can save lives.