El Nino Heat: Stay Hydrated and Protect Your Health

 

As Sri Lanka experiences hotter weather linked to El Niño, staying hydrated is one of the simplest and most effective ways to protect your health. Higher temperatures can cause the body to lose more fluids through sweating, increasing the risk of dehydration and heat-related illnesses.

Why Staying Hydrated Matters

Water plays a vital role in regulating body temperature, supporting digestion, transporting nutrients, and keeping organs functioning properly. When you don’t replace lost fluids, dehydration can lead to fatigue, headaches, dizziness, muscle cramps, and reduced concentration. In severe cases, it may result in heat exhaustion or heat stroke, which requires immediate medical attention.

Who Is Most at Risk?

Extra care should be taken by:

•Infants and young children
•Older adults
•People with chronic medical conditions
•Outdoor workers and those exercising in the heat

Tips to Stay Hydrated
• water regularly, even if you don’t feel thirsty.
• water-rich fruits and vegetables such as watermelon, oranges, cucumbers, and tomatoes.
• lightweight, light-coloured clothing.
• prolonged outdoor activities during the hottest hours of the day.
• sugary drinks and excessive caffeine.
• a reusable water bottle when you’re outdoors.
• Know the Warning Signs

Seek medical attention if you experience:

• Extreme thirst
• Dizziness or fainting
• Confusion
• Rapid heartbeat
• High body temperature
• Hot, dry skin or persistent vomiting
• Stay Safe During the Heat

The current hot weather is a reminder that simple daily habits can make a big difference. Drinking enough water, staying cool, and recognising the early signs of dehydration can help protect you and your loved ones during this period of elevated temperatures.