Beat the heat: How to stay hydrated this summer

Water is essential for life and being hydrated is necessary for many important bodily functions to take place. Without enough water, dehydration may show itself in the form of muscle cramps, fatigue, and other unpleasant symptoms (like dark yellow & strong smelling pee). Our thinking and cognition can suffer too. Here's 7 quick ways you can stay hydrated all summer.

1. Take a bottle wherever you go

Always carry a water bottle with you. The presence of the bottle will be a useful reminder to keep drinking throughout the day. We might be able to help you with this... Our incoming loyalty scheme MIGHT have a reusable water bottle as a reward. Stay tuned.

2. Have a drink with your drink 

Consuming alcohol causes our body to pass more urine than normal which can lead to dehydration. Make sure you're drinking water alongside your summer cocktail(s).

3. Drink with your meals

Use your mealtimes as a reminder to drink water. If you create the habit of having a glass of water before a meal and another as you eat, this will allow you to stay on top of your hydration.

4. Eat foods with high water content

It may come as a surprise to you that 20% of our water intake comes from the foods we eat? Whole fruits and vegetables contain some water. Try snacking on these for maximum benefit as they all contain 90% water or more: 🍅🥒🥦🍓🍉🫑.

5. Know the signs

Knowing the signs of dehydration can be a really useful reminder for you to top up your hydration. These include but aren't limited to:

• Dry, itchy skin
• Muscle cramps
• Dizziness
• Headache
• Dark urine
• Dry mouth
• Fatigue
• Lack of concentration

6. Replenish your sweat

Hitting the gym or going for a run? It’s essential to drink water throughout these activities, especially during summer. Warmer weather, high intensity of exercise and a humid environment can cause you to sweat more. Make sure you're topping up with water before, during and after any exercise.

7. Keep drinking, even if you're unwell

Losing fluids through diarrhoea or vomiting can dangerously lead to dehydration. Illnesses such as a cold or sore throat can also keep you from drinking regularly. Taking even tiny sips of water can be helpful when you’re feeling unwell.

Dr Zobir Alexander, MB ChB, BSc (Hons) - Senior Writer