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With the new academic school year set to begin in a few days and temperatures still higher than normal, it is important that parents, students and teachers take proactive measures to beat the heat.

When the temperature increases, sweat does not evaporate as quickly as possible, thus preventing the body from staying cool.

Exposure to excessive heat can result in several illnesses such as heat cramps, heat exhaustion, heatstroke, and hyperthermia.

With students and teachers returning to the classroom next week, Our Today has come up with a few helpful tips to stay hydrated.

Take a reusable water bottle to school

Investing in a reusable water bottle is the first step in keeping hydrated during the hot days. Persons who carry a reusable water bottle are more likely to stay hydrated than those who do not.

Reusable water bottles not only keep people hydrated but they are also environmentally friendly, reducing plastic pollution.

Say no to sugary drinks

It can be quite tempting for both children and adults to resort to sugary drinks or carbonated beverages to quench their thirst. However, this does more harm than good to the body.

Consuming sugary drinks increases the risk of illnesses such as obesity, diabetes and dental decay.

Instead of consuming sugary drinks, make water the go-to beverage during hot days.

Eat fruits that have a high water content

Consuming fruits that are high in water content such as watermelon, canteloupe, oranges and pineapples is also another way to keep the body hydrated.

Parents can encourage their children to pack fruits daily, instead of the go-to sugary or salty snack of choice. This offers a healthier food option while keeping them hydrated throughout the day.

Stay hydrated throughout the day

Drinking water helps to help the body to replenish fluids lost through urination and sweating. It is recommended men consume 13 cups of water per day and 9 cups for women.

Parents should encourage their children to get into the habit of drinking water even when they are not feeling thirsty.

Parents can also help their child/children create a hydration schedule, such as drinking water before they leave for school, during a break or lunch.

Help children to know the signs of dehydration

Parents should also help their children to identify the early signs of dehydration such as thirst, dizziness, confusion, dark-coloured urine and less frequent urination.

While the aim is not for children to become dehydrated, it is important for them to know the warning signs to take the necessary steps to rehydrate the body.