Health experts urge Malaysians to adopt a balanced hydration strategy beyond just drinking water during the ongoing heatwave.
AS Malaysia faces an ongoing heatwave, health authorities are urging the public to stay hydrated.
But from a food science perspective, effective hydration is not just about drinking more water; it is about ensuring the body can properly absorb and utilise fluids, especially under extreme heat.
Water is fundamental to regulating body temperature, transporting nutrients and maintaining metabolic functions.
However, during prolonged heat exposure, the body loses not only water through sweat but also essential electrolytes such as sodium and potassium. Replacing fluids without these minerals may not fully restore hydration balance.
Electrolyte-rich beverages can play an important role. Natural options like coconut water provide potassium and a small amount of sugar that support fluid absorption in the intestine. Isotonic drinks, formulated to match the body’s fluid balance, may also help in situations of heavy sweating or outdoor activity.
Hydration can also come from food. Fruits and vegetables with high water content are practical and nutritious choices.
Watermelon, cantaloupe, honeydew, pineapple, orange and cucumber contain over 85% water, making them excellent for hydration while also supplying essential vitamins and minerals. Including these foods in daily meals can help maintain fluid balance throughout the day.
Semi-solid foods such as jelly or agar-based desserts are another useful option. Their high-water content and soft texture make them suitable for children, older adults and those with reduced appetite during hot weather. From a food science standpoint, their gel structure allows for a slower, more sustained release of fluids in the body.
Another key consideration is the sugar concentration in beverages. Drinks that are too sweet, known as hypertonic solutions, can slow fluid absorption and may even worsen dehydration by drawing water into the digestive tract. For optimal hydration, beverages should be balanced in sugar and electrolytes.
East coast concerns: Salinity and water safety
In parts of East Coast Malaysia, particularly during extended dry spells, an additional challenge emerges. Reduced river flow and increased evaporation lead to seawater intrusion into freshwater sources, resulting in tap or even filtered water tasting slightly salty.
From a food safety perspective, this raises two important concerns.
First, higher salinity may make water less palatable, leading individuals to drink less and increasing the risk of dehydration.
Second, compromised water quality may elevate the risk of microbial contamination.
Residents in affected areas are advised to boil water before consumption to reduce the risk of waterborne illnesses such as diarrhoea. Boiling remains one of the most effective household-level interventions to ensure microbiological safety, especially when water quality is uncertain.
Thirst is a late indicator of dehydration. By the time a person feels thirsty, the body has already begun to lose significant fluids.
Instead, individuals should drink small amounts regularly throughout the day and monitor simple signs; pale yellow urine generally indicates adequate hydration.
Smarter approach to hydration
- In the face of rising temperatures, Malaysians are encouraged to adopt a comprehensive hydration strategy:
- Drink water consistently throughout the day.
- Include electrolyte-rich beverages when needed.
- Consume water-dense fruits and foods.
- Avoid overly sugary drinks.
- Consider green juices made from ingredients like spinach, celery, green apple and cucumber.
- Ensure water safety, particularly in affected regions.
Parents can encourage children to stay hydrated by using a fun chart to track their water intake, turning healthy habits into an engaging and rewarding activity.
As the heatwave continues, staying hydrated is not just about quantity but quality. A balanced approach can help Malaysians stay resilient and healthy during extreme heat.
Dr Sri Puvanesvari Gannasin is a senior Lecturer (Food Science) at Universiti Teknologi Mara, Dungun, Terengganu and Dr Noranizan Mohd Adzahan is an associate professor (Food Technology) at Universiti Putra Malaysia, Serdang, Selangor. Comments: letters@thesundaily.com
