How to avoid dehydration

Every summer, many people suffer from heatstroke and dehydration.  It’s very easy for the human body to become dehydrated in abnormally high temperatures because we tend to sweat a lot.  And when we sweat, we lose a lot of water - hydration - that causes us to feel tired, dizzy, and nauseous.  Just how much we sweat depends on the individual and what we are doing, in what kind of weather, on that particular day.  In the summer, we can lose close to 1kg a day in sweat!

Important Tips:

  • Drink lots of water or a beverage high in electrolytes (like sports drinks)

  • Avoid salt tablets

  • Avoid or limit alcohol

  • Avoid tea and coffee because they are diuretics

  • Stay in the shade and don’t go out when the sun is at its strongest (10am-2pm)

  • Don’t follow high protein diets because they require you to drink more water

  • Wear loose, light-colored clothing

  • Try to exercise before the sun comes up or after it has gone down (or stick to the gym)

  • Wear sunscreen (this doesn’t really relate to dehydration but it prevents you from getting burnt)

  • Change into something dry as soon as you get home (or to work)


  • Heatstroke 熱中症

  • Dehydration 脱水症

  • Hydration 水和

  • Dizzy めまい

  • Nauseous 吐き気

  • Electrolytes 電解質

  • Diuretics 利尿薬