• How Sri Lankans are staying hydrated

Step outside these days and the heat doesn’t just greet you, it settles in. It’s heavy, humid, and constant. The kind of heat that lingers long after you’ve stepped indoors. And according to the Department of Meteorology, it’s not going anywhere anytime soon.

Sri Lanka is currently in the thick of an intense inter-monsoon period, with rising temperatures, low wind speeds, and minimal cloud cover. The sun sits almost directly overhead, heating both land and sea, creating the kind of conditions where even short trips outdoors feel draining. 

The hottest hours, between 11 a.m. and 4 p.m., are particularly unforgiving, and the expectation is that this will continue through April and into May, with only slight relief once the southwest monsoon sets in.

In this kind of weather, hydration becomes less of a health tip and more of a daily strategy.

More than just drinking water

The advice is familiar: drink more water. But in practice, staying hydrated is a little more complicated than simply refilling a glass. 

The World Health Organization recommends around 2–3 litres of fluids a day, increasing intake if you’re sweating more than usual. But between busy schedules, long commutes, and the constant temptation of iced coffees or sugary drinks, it’s easy to fall short.

What’s changing, however, is how people are approaching hydration. It’s no longer just about water; it’s about making hydration something you can actually stick to. For some, that starts with making water less boring. 

Rajkumari Purujoththaman shared that she had to actively change her habits during the current heatwave. “I’ve realised I have to almost force myself to drink water instead of reaching for sugary drinks,” she said. “So I started adding things to it: lemon, lime, even a bit of mint or fruit. It makes it easier to keep sipping throughout the day.”

Flavoured water has quietly become one of the simplest solutions. A slice of cucumber, a squeeze of lime, or even a few berries can turn plain water into something far more appealing, especially when you’re trying to drink consistently.

When water isn’t enough

With the level of sweating this heat brings, many are also turning to electrolyte-based drinks to stay balanced.

Rihaab Mahmoor noted that hydration for her now goes beyond just water. “I’ve been using things like electrolyte drinks, especially if I’ve been out or sweating a lot,” she said. “It just helps me feel like I’m actually rehydrating, not just drinking water that goes nowhere.”

Electrolytes, whether through supplements, coconut water, or sports drinks, help replenish what the body loses through sweat, something that becomes especially important during long hours in the heat. 

At the same time, there’s a growing awareness of what not to rely on. Sugary drinks and caffeine-heavy options, while tempting, often leave people feeling more dehydrated than before.

Another shift has been turning to food as a source of hydration. Water-rich fruits like watermelon, pineapple, and papaya are becoming staples, not just as snacks but as practical ways to stay cool. Even something as simple as adding cucumber slices to water or opting for fresh juices can make a difference.

For Senali Pathirana, hydration is about consistency rather than effort. “I always keep a water bottle with me now,” she said. “But I also try to eat things like watermelon or drink fresh juices during the day. It’s just easier than trying to drink litres of plain water all at once.”

This kind of approach – small, steady habits rather than big adjustments – is what seems to be working for many.

Small habits, big difference

Across the board, the strategies are simple but intentional. Carrying a water bottle at all times. Drinking before you feel thirsty. Spreading fluid intake throughout the day instead of trying to catch up later.

There’s also a conscious effort to avoid peak heat hours where possible, stay indoors, and wear lighter clothing, all small adjustments that support hydration without overcomplicating it.

And perhaps most importantly, people are paying more attention to their bodies. Fatigue, dizziness, and headaches are no longer brushed off as minor inconveniences, but recognised as signs that something needs to change.

This heatwave has made one thing clear: hydration is no longer passive. It requires thought, adjustment, and in some cases, a bit of creativity.

Whether it’s infused water, electrolyte mixes, or simply keeping a bottle within reach at all times, people are finding ways to make it work. Not perfectly, but consistently, because in this kind of weather, staying hydrated isn’t just about comfort. It’s about getting through the day feeling okay. 

And for now, that’s more than enough.