Ensure that you are hydrating well in this weather, recommended daily water intake is 2.5lites in normal conditions. With these extreme temperatures ensure that you are drinking more.
Tips for Hydrating in Hot Weather
- Start hydrating right away. It's easier to maintain your fluid balance if you start out in a well-hydrated state.
- Schedule regular beverage breaks and keep a water bottle handy so you can take frequent sips of water while you work or exercise.
- Choose electrolyte-replacing drinks for maximum water absorption when you are exercising for more than an hour or when you are sweating excessively during exercise in hot weather.
- Drink water after you've finished work or an exercise session.
- Snack on fresh fruits that are rich in water, like berries, watermelon, peaches, and nectarines.
- Don't drink large amounts of plain water all at once—this can lead to hyponatremia or water-toxicity. This can also affect long-distance runners during races who push too many fluids. It is best to drink when thirsty during exercise and not push fluids.
(https://www.verywellfit.com/drink-more-water-during-hot-weather-25069180)
10 Benefits of Drinking Water: Don't Medicate, Hydrate!
1. Increases Energy & Relieves Fatigue
Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
2. Promotes Weight Loss
Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
3. Flushes Out Toxins
Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion
Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity
Aids in digestion as water is essential to digest your food and prevents constipation.
6. Boosts Immune System
A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
7. Natural Headache Remedy
Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains
Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
9. Puts You In A Good Mood
When the body is functioning at its best, you will feel great and be happy!
10. Save Money!
Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!
(https://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html)