Hydration guide for hot days: water, ORS, buttermilk and nimbu pani

In hot weather the body loses water and salt through sweat. The Health Ministry's heat advisory and NDMA's guidance explain how to keep up.

Drink before you are thirsty. The advisory says to drink enough water whenever possible, even if you are not thirsty, because thirst is not a good indicator of dehydration. Carry drinking water when you travel.

Good choices. Oral rehydration solution (ORS), and homemade drinks such as lemon water (nimbu pani), buttermilk or lassi, and fruit juices with a little added salt. NDMA's heatwave advice lists the same drinks.

Eat water too. Seasonal fruit and vegetables with a high water content help: watermelon, muskmelon, orange, grapes, pineapple, cucumber, lettuce or other local produce.

Cut back on alcohol, tea, coffee and carbonated or very sugary drinks. The advisory says these can lead to more fluid loss or stomach cramps.

Watch the signs. Signs of heat stress include extreme thirst, dizziness, headache, nausea and dark yellow urine with less urination. Move to a cool place and drink fluids; water is best. Seek medical help if you feel unwell.

Join the El Niño help room on soshyal.com to ask questions and share what you see in your area.