Last year was among Rwanda’s hottest years on record with an average temperature of 23 degrees. A rare heat wave swept across the country between March 5 – 8 and saw Rwanda’s hottest day with a record-high temperature of 33 degrees.
The highest temperatures in Kigali are partly blamed on climate change, by the Rwanda Meteorology Agency.
It seems this year will be no different. Kigali and the eastern province have already recorded temperatures as high as 31 degrees. In the next five days, according to the Rwanda Meteorology Agency, Kigali will be no cooler with a maximum of 30 degrees.
If you live in Rwanda, you might not be familiar with the harsh weather changes that usually affect our daily routines. Heat waves, especially, can come with extreme effects such as skin dehydration and rashes, fatigue random headaches, and in some cases lack of sleep.
To maintain high energy levels, staying hydrated might not be enough as the temperature increases. You might have to overhaul your routine, diet, skincare, and schedules to adapt.
SENS has put together some tips to help this process go as smoothly for you as possible.
How and why to stay hydrated
Staying hydrated means drinking the right amount of water for your body size and energy level of activity, taking the right food contents as well as maintaining the right moisture on some of your skin points such as lips, elbows, and hands.
The human body depends on water to survive; to maintain its temperature, remove waste, and lubricate the joints. Therefore, good hydration is important for overall good health.
With this scorching heat, it’s very easy for one to get dehydrated due to increased sweating as a result of high temperatures, leading to fluid loss.
Failure to replace lost fluids can result in dehydration witnessed with symptoms like; fatigue, headaches, dizziness, and dry lips, among others.
If drinking the recommended amount of water is too demanding or boring for you, consider these other forms of consuming water:
Eat fruits instead: By replacing water with fruits like; watermelon, pineapples, and grapefruits, one can equally stay hydrated as they contain a high concentration of water. If you find eating fruits hard, make juice out of them.
Make vegetables your friend: Equally, some vegetables play a tremendous role in keeping the body hydrated. These include; cucumbers, tomatoes, spinach, celery, bell peppers, cauliflower, and zucchini. Making a salad from these won’t only leave you hydrated, but light and healthy.
Drink water on a schedule: Drinking water on a schedule makes it feel more like a task. This will help you stay consistent and intentional. For comfort avoid drinking large amounts of water after meals. Instead, try to take water some minutes before you have a meal.
Invest in a reusable water bottle: On the market today, there are motivational bottles that not only remind you when to take water but also make carrying water to wherever it is that you’re going seem ‘cool’ because of their fancy design. Plus, you are saving the planet by reducing the amount of single-use water bottles you throw in your trash bin.
Be creative with your water: To make it appealing add a little ‘life’ to your water by spicing it up with cucumber or lemon slices, lemon peels, or mint leaves and say bye to the ‘boring’ taste.
What to avoid
To adapt to rising temperatures, it is advisable to halt or reduce the consumption of caffeinated and energy drinks such as coffee, tea, and energy sodas. Such drinks contribute to dehydration.
The World Health Organization (WHO) also advises us to make some changes in our diet and reduce protein content such as meat, milk, and eggs. The digestion of protein requires the body to do a lot of work, which creates heat in a process known as thermogenesis.
Other recommended hacks include staying in cool or air-conditioned spaces. It might be time to buy a fan for your room. Keep yourself cool by using damp towels, cool water, or showers.
