The Smartest Ways to Stay Hydrated During a UK Heatwave
After weeks of scorching temperatures, the UK is set to enjoy even more sunshine over the next week.
As temperatures climb across the UK, many of us are making the most of the sunshine with beach trips, garden barbecues, long walks and weekends spent outdoors. But while warmer weather can do wonders for our mood, it can also quietly increase the risk of dehydration — particularly if we are not actively thinking about how to stay hydrated throughout the day.
And dehydration is not always as obvious as feeling thirsty. Fatigue, headaches, dizziness, brain fog and sluggish energy levels can all be early signs that the body is not getting enough fluids, especially during hot weather.
Learning how to stay hydrated properly is about more than simply drinking more water. From the foods we eat to caffeine intake, alcohol consumption and time spent in the sun, several daily habits can affect hydration levels without us even realising.
Below, Matthew Kelly, founder of functional beverage brand Spacegoods, explains how dehydration impacts the body and shares practical tips to help you stay hydrated during the UK’s latest warm spell.
Signs of dehydration to look for according to the NHS:
- Feeling thirsty
- Peeing less often than usual
- Feeling dizzy or lightheaded
- Feeling tired
- A dry mouth, lips and tongue
- Sunken eyes
Tips to stay hydrated during hot temperatures
Below, Matthew Kelly has rounded up some easy tips to follow to make sure that you stay safe and hydrated this summer:
Increasing water intake
It is vital to ensure you are drinking enough water daily. The NHS recommends between six and eight cups of water per day.
One of the best ways to achieve this is to keep a reusable water bottle with you, as it can serve as a reminder to drink. You can also schedule your hydration by setting key times to drink water. For example, start your day with a glass of water in the morning.
Try adding electrolytes into your routine
It is important to remember that improving your hydration goes beyond just drinking water. Electrolytes are also essential, as they help regulate fluid balance and energy levels.
Electrolyte powders are a convenient way to stay hydrated quickly, and they are safe to consume daily.
Consume foods with high water content
Most of our daily water intake comes from drinking water, but what some may not realise is that it can come from foods too.
You could try adding hydrating foods to your diet during summer that naturally provide vitamins and minerals. Cucumber, watermelon, oranges, and strawberries all contain over 80-90% water. This contributes to your overall fluid intake.
Swap out your morning coffee and limit alcohol
If the weather is warm, then you should also consider swapping out your morning coffee and limiting alcohol consumption, as they can act as diuretics that increase fluid loss, causing you to become dehydrated more quickly.
Keep your body cool
Staying hydrated isn’t all about drinking water; it’s also important to regulate your body temperature too. When temperatures are warm try and wear loose-fitting clothing, protect yourself from heat by wearing sunglasses and a hatTake regular drink breaks so that your body stays cooler during the warmer parts of the day, so you avoid heat exhaustion or heatstroke.
Look out for the signs of heat stroke and exhaustion
When you become severely dehydrated and cannot sweat enough to cool the body down, it can be much easier to suffer from heat exhaustion or heat stroke, the latter of which can be extremely serious.
Heat exhaustion normally has symptoms such as not feeling well, being drowsy and feeling hot, meaning you need to seek shade and rehydrate. However, heat stroke is very dangerous and you should seek medical treatment right away.
Heat stroke symptoms can include:
- An extremely high body temperature
- Sudden confusion or hallucinations
- Difficulty walking
- Seizures
- Fainting.
- Loss of consciousness
- A fast heartbeat.