Extreme heat in Mexico: Keys to preventing dehydration and protecting your health

Mexico faces increasingly higher temperatures throughout the year, increasing the risks associated with prolonged exposure to the sun and heat, such as dehydration.

Dehydration is one of the main threats, especially for children, the elderly , and those with chronic illnesses.

Given this situation, it is important to call for strengthening preventive measures and maintaining adequate hydration.

For the first six months of life, babies should be fed only breast milk or formula, as they do not require additional water.

However, on hot days, it's advisable to increase the frequency of feedings. Starting at six months of age, they can begin to drink small amounts of water , and as they grow, increased intake should be encouraged, especially if they engage in physical activity.

To protect them, it is recommended to avoid sun exposure between 11:00 a.m. and 4:00 p.m., as well as dress them in lightweight, light-colored clothing.

For those who practice sports , it is important to drink between 1.5 and 2 liters of water a day, adjusting the amount according to physical exertion and temperature.

Dehydration occurs when the body loses more fluids than it recovers, affecting its internal balance.

Common symptoms include dry mouth, fatigue, headache, drowsiness , dizziness, dark urine, and decreased urination.

In girls and boys, signs may include crying without tears, dry tongue, irritability, and sunken eyes.

The recommended daily water intake varies depending on age, activity level, and environment. On average, women should consume about two liters and men up to 2.5 liters per day.

During hot days or during exercise, these amounts should increase . However, excess water can also pose a risk.

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Drinking more water than the body can process in a short period of time can cause hyponatremia, a condition that reduces sodium levels in the blood.

This can cause confusion, cramps, nausea, and even seizures . It's essential to hydrate gradually and consistently, paying attention to each body's signals.

Among the main measures to prevent complications arising from high temperatures are:

• Drink water regularly , even if you are not thirsty.
• Wear cool, lightweight, and light-colored clothing
• Protect yourself from the sun with hats , caps, and sunscreen.
• Avoid being outdoors during the hours of greatest solar radiation
• Do not stay in parked vehicles under the sun
• Eat light meals

Maintaining proper hydration is essential for maintaining good health during the hot season. Recognizing the warning signs can prevent serious consequences.

It's important to adopt healthy habits to reduce risks and protect everyone's health, especially those most vulnerable to these types of conditions.