How to stay hydrated in summer

Staying hydrated is essential for good health all year, but it's especially important in the summer months. With the ongoing hot and dry weather in the UK, we lose fluids more quickly through sweating. Dehydration can cause symptoms like fatigue, headaches, and dizziness, and it can lead to heatstroke in severe cases.

Understand your body’s hydration needs

Factors like age, gender, activity level, and overall health affect how much fluid you need each day. The NHS recommends adults drink around 2 litres (6-8 glasses) daily. However, this is just a guideline; some people may need more or less based on their circumstances.

Water is essential

Water is the best source of hydration for most people. After all, it’s calorie-free and readily available, as well as vital for many bodily functions – such as regulating your body temperature, transporting nutrients and even lubricating joints. Drinking water regularly can also improve your cognitive function. It’ll boost your mood and aid digestion.

If you struggle to drink enough plain water, try making homemade iced teas with a refreshing black tea base or adding some fresh or frozen fruit for some flavour.

Incorporating water-rich foods into your diet also helps with hydration. Fruits and vegetables like watermelon, cucumber, strawberries, and tomatoes are great sources of water and essential nutrients too.

Smart hydration hacks

Besides drinking water, there are other ways to improve your hydration. Carrying a reusable water bottle is a simple but effective way to ensure you always have something to drink. Most places will fill it up for free if you ask. Setting reminders on your phone or using an app can also help you stay on track.

If you're doing intense physical activity or sweating a lot due to the heat, electrolyte-rich drinks can be a good option in addition to water. Electrolytes are minerals that help regulate fluids in the body and are lost through sweat.

Staying hydrated is just one part of being safe in the heat. Wear loose-fitting, light-coloured clothing to allow your skin to breathe. Seek shade, especially during the hottest part of the day (typically between 11am and 3pm). Cool showers or baths can help regulate your body temperature by supporting the natural cooling effect of sweating.

Ensure your body gets the fluids it needs to function well, even on the hottest days. Listen to your body, avoid sugary drinks, and enjoy the summer!