After weeks of scorching temperatures, the UK is set to enjoy even more sunshine over the next week.
While many of us will be enjoying the warmer temperatures by going to the park, hitting the beach or cooking up a storm on the barbecue, it’s important to stay hydrated.
Below, Matthew Kelly, founder of the functional routine beverage brand Spacegoods, has highlighted how dehydration impacts the body, as well as some tips to make sure you stay hydrated during the UK’s dry spell.
“When the temperatures are hotter than usual, our bodies respond by sweating to try and cool the body down. However, as sweat evaporates from our skin, it means we lose water too and become dehydrated, which is why it’s so important to replenish fluids lost from the body on a warmer day.
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.