Africa is known for being hot — and for good reason, many of the countries sit right on or close to the equator, meaning you can easily get more sun than you bargained for.
If you are coming from North America or Europe, the strength of the sun can likely be more than you are used to and quickly dehydrate you.
While most people know how to avoid sunburns, it’s harder to prepare for dehydration, as it’s just easier to forget to drink enough water while you are out exploring.
Dehydration can also lead to muscle cramps, fatigue, nausea, and dizziness, definitely something you want to avoid when you are out and about in a foreign country. So don’t try to exert yourself more than you are used to and take it easy.
You should avoid drinking too much alcohol. Even the next day, you can be woefully dehydrated after a night out, then quickly feel like crap on a hike. If you do end up drinking, try to get a 1:1 ratio of alcoholic beverages to water.
When exercising (i.e. hiking, biking) you should drink about 1200-1500ml of water per hour to replenish the water lost from sweat.
Water shouldn’t be your only source of cool hydration either — milk, juices, and fruit can also help you to stay as hydrated as possible.
Finally, while this may sound gross, but be sure to check the color of your urine. If it’s a little darker than normal, that is a good sign you are probably dehydrated.
