Heat wave hydration checklist

Fill bottles before the day heats up, put water where you will actually see it, and plan errands, workouts, or outdoor work for cooler windows when possible.

If you rely on public transit, delivery work, outdoor shifts, or a hot apartment, identify refill points and cooling stops before you feel thirsty.

Use steady sips instead of trying to catch up with a large amount at once. A bottle or glass every few hours is easier to tolerate than late-day chugging.

Avoid forcing more than about 1 litre per hour unless a clinician has told you otherwise. Very large amounts without food or sodium can be unsafe.

Water is only one part of heat management. Shade, fans, air conditioning, cool showers, lighter clothing, and breaks reduce how much fluid you lose.

For teams or households, make cooling options visible: where to sit, when to break, who checks on older adults, and how to respond if symptoms worsen.

Normal meals often cover mild heat exposure. Electrolytes become more useful when sweating is heavy, the day is long, food intake is low, or you repeat hot days in a row.

If you have kidney, heart, blood pressure, sodium, potassium, or fluid-restriction concerns, follow clinician guidance before adding electrolyte products.

Confusion, fainting, chest pain, stopped sweating with heat symptoms, severe weakness, repeated vomiting, or worsening symptoms need urgent help.

Do not keep pushing fluids as the only response. Move to cooling, stop activity, and follow local emergency or workplace procedures.