In hot weather the body cools itself by sweating, and it loses water and salts quickly. Children, older adults and people with long-term conditions are more affected, so drinking enough is an everyday habit, not only for athletes.
How much should you drink?
Needs differ with age, activity and the weather. A simple guide is to drink regularly through the day without waiting to feel thirsty; pale yellow urine usually means you are drinking enough. People with heart or kidney conditions should follow their doctor's advice on fluids.
Easy ways to drink more
- Keep a water bottle with you and refill it during the day.
- Start the day with a glass of water and drink one with every meal.
- Add slices of lemon, cucumber or mint for taste.
- Limit sugary and energy drinks; coffee and tea are fine in moderation.
Foods that help
Watermelon, cucumber, oranges, tomatoes, yoghurt and soups add water to your day and give useful minerals.
Signs of dehydration
- Thirst, dry mouth and dark urine.
- Headache, tiredness or dizziness.
- In babies: fewer wet nappies, crying without tears or unusual sleepiness.
Oral rehydration salts from the pharmacy help after diarrhoea, vomiting or heavy sweating. Seek medical help quickly for confusion, fainting, a very high temperature or a baby with signs of dehydration.
